CrossFit 416 Daily – Sunday, December 31st

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CrossFit 416 Daily – Sunday, December 31st

Strength

Squat Clean & Push Jerk

Fitness: 5-5-5 reps

Performance: 3-3-3 reps

*spend 10 minutes on each movement, performed separately

 

WOD

12 min on the clock

1 min Squat Cleans (135/95)

1 min Push Jerks (135/95)

2 min Squat Cleans

2 min Push Jerks

3 min Squat Cleans

3 min Push Jerks

 

Cash Out

4 rounds of

15 x Banded Pull Aparts

5 x Runners stretch with rotation 3 second hold (Right/Left)

 

Rx+

Squat Clean

3-3-3 reps

Push Jerk

3-3-3 reps

then

On the minute for 24 minutes

Min 1: 7 x Clean and Push Jerk (155/105)

Min 2: 20 x Wall Ball (20/14)

Min 3: 10 x Handstand Push-ups

Min 4: 7 x Box Jumps (30/24)


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