December 10, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Clean and Jerk (6×2 Building Weight)
Hit Two Solid Singles At Each Wright Before Building.
-Or-
Metcon (AMRAP – Reps)
5 Rounds
Min1: Max Cal Row
Min2: Max Russian Twist
Min3: Rest
Class WOD
Metcon (Time)
21-15-9
Hang Power Cleans
Push Jerks
Calorie Row
**Use Bar Or DB**
Barbell Weight: 50-55% From C+J
DB Weight: M 40-50 W 25-35