Crossfit Flemington

6 Feb 2018

Warm up: 3x10 Trunk, SunSal
400m row
3 rds 10 Jump Jacks/Jump Lunges/Air Squats
Stretch

Strength: Power Clean
5 rounds of:
1 rep of hip power clean
1 rep of hang clean
1 rep of power clean
75,95,115,125,145(f)

4 rounds of:
plank hold for 30 sec
rest for 15 sec
bicycle crunch for 30 sec
rest for 15 sec

WOD
12 minute AMRAP of:
2-4-6-8-10 reps of:
thruster (45#)
burpee

Result = finished round of 14 Thrusters

RomWod