060517 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
German Clean
1×2 @50%
1×2 @60%
2×1 @70%
2×1 @80%

Conditioning
“Lurong WOD 4:”
Complete at Many Reps as Possible in 12 Minutes:
30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

Level 2 does Jumping Pull-ups and regular push-ups
Level 1 does Ring Rows and hand release push-ups on the knees