WOD 7.11.13

CrossFit FMS WOD:

annieclean

 

Warm-Up:

1.) 5 minute AMRAP:

  • 10 active bar kips
  • 10 sit-ups
  • 10 up/down dogs

2.) Power cleans

  • 3 with an empty barbell
  • 3 at a moderate weight
  • 3 at WOD load

WOD:

Max rounds in 3 minutes of:

  • 10 power cleans (135/95)
  • 10 toes to bars

Rest 2 minutes, repeat for a total of 4 cycles.

Mobility:

  • 5 minute squat bottom

Extra Credit:

  • EMOTM for 8 minutes: 3 squat cleans at 75% of 1RM.
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