Conditioning:
Three rounds of:
15 Calories Biked
12 Power Snatches (95/63)
9 Burpees-Over-Bar
For Time
Strength:
Jerk
3 reps @ 50% 1RM
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
For Quality
Flexibility/Mobility:
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/leg
Sink Mobilization – 2:00
Eye of the Needle – 1:30/side
Post time, loads, and experiences to comments
WOD at Crossfit Miramont in Fort Collins, CO…
10 RFT:
5 squat cleans (135/95 was Rx), I Scaled at 75#
10 cal row
30 DU
1 min rest
29:04
Kicked. My. Butt.
Fun time though! Was my first time visiting another CF Box!