CrossFit Doughnuts….Winter is persistant.
WARM-UP:
Jog the Box 3 min.
4 min. AMRAP w/barbell
7 Deadlift, 7 Push-ups, 7 Back Squats
Dynamic Stretch
STRENGTH:
Clean Complex (15 min)
5 Unbroken sets:
3 Clean Panda Pulls + 3 Hang Power Cleans + 3 Front Squats
* Building Weight over the 5 Sets
(Don’t exceed 70% of 1RM Power Clean)
WOD: HANDLEBARS
For Time:
2 Rounds
30/21 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks 135/95
2 Rounds
30/21 Calorie Row
15 Toes to Bar
7 Power Clean and Jerks 135/95
Time Cap: 18 min.
ICING:
Work on Pull-overs
KOT – Reverse Step-ups 20 reps each leg.