Warmup:
7 Min AMRAP:
200M jog
8 Twisting Push Ups
10 Lateral hops over a line
10 Bow2Bends
Then…
10 Huggers
10 Over & Backs
Barbell Warmup:
| With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin, Press, Push Press, Push Jerk. If you don’t have a bar, use light DBs. |
WOD:
4 Rounds:
10 Power Clean & Jerk (135/95)
20 Bar Facing Burpees
400M Run
For many, the Bar Facing Burpees will be the make-or-break in this WOD.
Video courtesy of Train FTW. Some good efficiency tips for the Bar Facing Burpees.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Run -> 500M Row
Joint Strike CrossFit 