wod

291114COMP

By November 29, 2014 No Comments

PreWOD

Met Con
291114COMP

Warm-up: Dynamic

Clean and Jerk: 9 Minute EMOM

3 rounds…

Min 1: 3 x 50# under PR

Min 2: 2x 40# under PR

Min 3: 1 x 30# under PR

Then,

Front squats: 5×2@ 90%

Then,

For time…

100 double unders

21-15-9: KB swings (50/35) + burpees

100 double unders

Our Partners

  • crossfitjournal
  • advocate
  • tough