Main – CrossFit
I AM CrossFit II (No Measure)
10 Lunges (with Stretch)
10 Wall Balls
Shoulder Press (4 X 4-6)
Doing this with a slow negative on the way down, 20X1 (2 seconds down, no time at the bottom, explode up, 1 second on top).
After each set of press, work on 6 Kettlebell Cleans per arm (1 arm at a time) This is part of our WOD, so work on the technique which is based on speed in the turnover.
Runs and Cleans (KB) (Time)
20 Alternating Arm KB Cleans (alternate EVERY rep) – 53#/35#
The bell will touch the ground for every rep of Clean or Snatch
RX + = 30 Alternating KB Snatches
3 Sets of 20 Hollow Rocks
more foam, don’t skip it.