120316 – CrossFit

Warm-up
General Warm-up
Clean and Jerk Mobility
Movement Prep

Strength
Clean and Jerk
1×2 @50%
2×2 @60%
3×1 @70%
2×1 @80%

Conditioning
“Pet Rock”
Teams of 4:
For Time:
80 Deadlifts (225/155)
80 Hang Power Cleans (155/115)
80 Front Squats (135/95)
800m Run

2 work, 1 rests, 1 holds “Pet Rock”, rotate as needed
Reps done in order, run as a team, with the Rock
“Pet Rock” = 70/55 lb KB
Dropped Rock penalty: 15 Burpees each