Today's WOD:

7 Cleans @ 55% of 1RM
5 Hang Squat Cleans @ 55% of 1RM
3 Split Jerks @ 55% of 1RM
  
5 Rounds for time.
Time Limit: 15 Minutes
  
Followed by:
  

CrossFit Basketball

Five Minute Game
Each player is designated 1,2 or 3 on each team.
When a player scores the opposing team does the following:
Player 1: Burpee, Player 2: Hollow Body Rock, Player 3: Spiderman Push-up

Warm-up:

Row 500m or Run 400m
One Minute Bar Work:
  1. Deadlift w/bar
  2. Hang Squat Clean w/bar
  3. Split Jerk with/bar

MOD:

  • Clean
  • Hang Squat Clean
  • Split Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Comment