WOD 10.1.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 8 thrusters
  • 8 sampsons

2.) Power clean progressions

WOD:

1.) 12 minutes to establish a 2RM power clean and jerk

2.) 12 minutes to establish a 5RM front squat

After Party: 

1.) 2 x 2:00 foam roll calves

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