Wednesday, December 17th

Tue, 16 Dec 2014 22:02:54 +0000
March 16, 2023
Wednesday, December 17th

Warm up:  800m jog or 1000m row + coach led BW drills and mobility 

Strength:  10 minute Clean and Jerk build

                Barbell complex 2-2-2-2

                -2 Deadlifts

                -2 Hang squat cleans

                -2 Front squats

                -2 Jerks (one from the front rack, one from BTN)

WOD:  21-15-9

           -Row for calories

           -Ring dips




            -Burpee over the box

The post Wednesday, December 17th appeared first on KCI CrossFit.

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