SUNDAY FEBRUARY 21, 2016
CrossFit M3 – CrossFit
Warm-up
500m row
10-9-8-7-6-5-4-3-2-1
Burpees and rest in seconds
Banded shoulder mobility
Weightlifting
Warm up the power clean and jerk
In between sets – pistol squats practice
Metcon
PARTNER WOD
1-2-3-4-5-6-7-8-9-10
Clean and Jerk 135/95
1 round of Cindy between each set of C&J
Each partner does all of the above work individually. Only one partner works at a time on the C&J, but the round of Cindy is done at the same time.