Main – CrossFit Group WOD
Coach Led – 10 min (No Measure)
Warmup movement and mobility
3 rounds of
3 turkish getups per side
10 bent over rows with a barbell
30 second goblet squat hold
Clean and Jerk (15 mins to work up to a 1RM clean and jerk)
Get into groups of 2-3 for this. Make sure you get in your warm-up lifts!
Metcon (AMRAP – Reps)
In teams of 3: 15 MIN AMRAP
Station #1: Row
Station #2: Russian KB swings (max 20)
Station #3: Med-Ball Slams (max 20)
Station #4: Rest
Break this up however you would like. Score is total reps for the team. Switch around and break up as you would like.