More Bar-facing Burpees!

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • Do you have a protein drink after your wod?
  • Roll out:Legs (Hamstring & IT Band)

Lift:

Bench Press
75%x3
85%x3
93%x3x3

Skills & Technique: (Click below for links to more info)

Wod:

3 Power Clean @75% of C&J 1RM
9 Bar-facing Burpees
 
8 Minute AMRAP