150112

Main – CrossFit

Mobility

-Double LAX T-Spine Smash

-2:00 in Bottom of Squat

Weightlifting

Hang Clean & Jerk (EMOM 7:00 3 Hang Clean&Jerks @70%)

Just Above Knee
70% is based off your full C&J max.

Conditioning

Metcon (Time)

12 Minutes to Complete:

9 OHS (95/65) (Rx+115/75)

9 Pull-ups (Rx+ C2B)

9 KB Swings (55/35) (Rx+ 70/55)

15 OHS (95/65) (Rx+115/75)

15 Pull-ups (Rx+ C2B)

15 KB Swings (55/35) (Rx+ 70/55)

21 OHS (95/65) (Rx+115/75)

21 Pull-ups (Rx+ C2B)

21 KB Swings (55/35) (Rx+ 70/55)
Rx+ is all or none.