30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Friday 6/20/2014 WOD

June 20, 2014

Main – CrossFit

Believe in YOURSELF!!

Warm-up

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Weightlifting

Clean and Jerk

Clean & Jerk:
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

10 Burpees
15 SDHP 115/75lb
20 Pull-Ups

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