Thursday, May 2nd, 2019

CrossFit Prince George – WOD

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Warm-up

3 Deadlift

3 Clean Pulls

3 Hang Power Clean

3 Front Squat

3 Push Press

3 Split Jerk

X 3, increase weight by 5 – 10 pounds per round

Strength

Clean and Jerk (15 min to 3rm )

WOD

Metcon (Time)

Partner WOD

6 Rounds (3 Each)

400m Run

ME Clean & Jerk 135/95

1 Partner lifts while the other runs

Score = Time – # of C&J

1 C&J = 1 Second

Core

Tabata

Hollow Hold

Arch Hold

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