Kurtis the Burpee Machine.
Warm-up: 6 min AMRAP of 10 Air Squat, 10 Mountain Climbers, 10 Arch Hollow Swings and 10KB Swings. Dynamic Stretch
Strength: DB Thruster / Power Clean
15 min. to setup and warm-up for these two movements.
The power clean weight you settle in on should be tough for you.
WOD: DOWN AND BACK CHIPPER
16-17 / 35-49 Divisions
800m Run
30 HSPUs
30 DB Thrusters 25/20
30 Box Jump Overs 24/20
30 Power Cleans 185/125
30 Box Jump Overs
30 DB Thrusters
30 HSPUs
800m Run
14-15 / 50-54 Divisions
800-m run
800m Run
30 HSPUs
20 DB Thrusters 25/20
30 Box Jump Overs 20/18
30 Power Cleans 155/105
30 Box Jump Overs
20 DB Thrusters
30 HSPUs
800m Run
55+ Divisions
400m Run
20 HSPUs
20 DB Thrusters 25/20
20 Box Jump Overs 20/18
20 Power Cleans 155/105
20 Box Jump Overs
20 DB Thrusters
20 HSPUs
400m Run
Icing: Watch the CrossFit Games this weekend