Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
15 minutes to establish heavy Clean and Jerk

WOD:
For time:

500m Row
21 Box jumps
Rest 3 minutes, then complete reps 21-15-9 of:
Burpees
Toes to Bar
Rest 3 minutes, then complete:
500m Row
21 Box jumps

Post C&J loads and WOD time to comments.

_________________________

LOAD THE HAMSTRINGS, Coach Burgener and CrossFit

FRONT FOOT POSITION (for the jerk)

Post thoughts to comments.

Media:
Thursday, July 18, 2013