WOD 1.29.15

Main – CrossFit

Warm-up

Use components from the WOD and Strength to develop a solid warm-up

Weightlifting

Do a missed component of the 20RM strength, or todays Jerks.

Split Jerk (5 X 3 – stay around 60-70% for all rounds)

Metcon

Calories and Core (5 Rounds for reps)

5 Rounds

2 minutes of row for calories

1 minute of Sit-ups

Rest 2 minutes

RX + = GHD

Record each calorie as a rep, each round for total reps of both

Cool Down

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