Fri: C&J and Double Time (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

DROM (No Measure)

Iron Crosses & Rolling V-Sit

Hollow Rocks & Back Extensions

Push-Ups & Scorpions

Mountain Climbers & Windmills

Towel Twists & Leg Swings

Lat Activations & Air Squats

Hollow/Arch C Swings & Hawaiian Squats

Warm-up

BB Warm Up:

5 RDLs

5 Good Mornings

3 High Hang High Pulls

3 Low Hang Power Cleans

3 Push Jerks

3 Power Cleans from Mid Shin

3 Split Jerks

Weightlifting

Clean and Jerk (Build to Heavy Single in 12-15:00)

Not 1RM. Just the Day’s Heavy Single with good form.

Metcon

Double Time (CFNE) (AMRAP – Rounds and Reps)

AMRAP 10:

50 Lateral Barbell Burpees

100 Double Unders

30 Clusters (115/80)

Mobility

Foam roll the quads, hammies, and low back

Smash shoulders with lax ball

Use KB to smash the calves