Annette and Vickie
Stand Firm CrossFit Family
Please hold Jennifer and Garrett up in Prayer today and for the next several days.
Jennifer is undergoing a very serious surgery today
WARM-UP:
1K Row
Dynamic Stretch
STRENGTH:
Clean Warm-up
10 min. to get your Clean and Jerk ready for the workout.
WOD: XCJX
For Time:
5 Clean & Jerk 95/65
25 Crossovers
5 Clean & Jerk 115/75
25 Crossovers
4 Clean & Jerk 135/85
25 Crossovers
4 Clean & Jerk 155/105
25 Crossovers
3 Clean & Jerk 175/125
25 Crossovers
3 Clean & Jerk 195/145
25 Crossovers
TIME CAP 20 MIN.
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 Reps each leg.
Deadhang for 90 sec.
Bar Muscle-up drills.