Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC
Lat Smash
Foam Roll Upper T’s

Power Clean and Jerk (15 Min to reach a Max )

20 Rep Power Clean and Jerk Test (Time)

20 Power Clean and Jerk at 70% of 1RM

2 min Max KBS (AMRAP – Rounds and Reps)

2 min Max KBS
Choose a heavy weight that
you can swing the entire time.
Score is Reps x wt= Score