Friday, May 17th, 2019

CrossFit Prince George – WOD

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Warm-up

Mobility:

Front Rack & Hip

3 Rounds w/ Empty Bar

1 Power Clean

1 Front Squat

1 Push Press

1 Split Jerk

2 Rounds

10 Scap Pushups

10 Squats

10 L Leg Glute Bridge

10 R Leg Glute Bridge

Strength

Clean and Jerk (15 Min to a 2RM )

WOD

Metcon (AMRAP – Reps)

5 Min AMRAP

1 Squat Clean

1 Split Jerk

@ 60% of todays max

Strength

3 Rounds

1 Length OH Walking Lunge w/ Barbell

8-12 Pendlay Rows

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