Howie back in the gym!
CrossFit Warm Up
Run 400 meters
Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.
Clean and Jerk Warm Up
3 Rounds of, 45/35 lbs. BB
7 Deadlifts
7 Muscle cleans
7 Push jerks
WOD
20 Minute AMRAP of:
1 Round of Cindy
1 Clean and Jerk, 135/95 lbs.
1 Round of Cindy
2 Clean and Jerk, 135/95 lbs.
1 Round of Cindy
3 Clean and Jerk, 135/95 lbs.
Continue to add 1 clean and jerk per round.
Score total reps of clean and jerks
Rx+ 155/105 lbs.
Stretch/Hydrate
