Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Good Mornings (3*8 @ 60/75% clean)

Metcon (Time)

Workout of the Day


Three sets of:

KB Deadlift x 6-8 reps

Rest 60 seconds

Bottom’s Up Kettlebell Walk x 2 shuttle laps each arm

Rest 60 seconds

Double-Unders practice x 60 seconds

Rest 60 seconds


In teams of two, alternate sets to complete four RDS each of:

10 Calorie Row

20 DB Thrusters

30 KBS

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