WOD 647

Main – CrossFit

View Public Whiteboard

Warm-up

500m Row

50 Double Unders

1 Lap Run

Strength

B: Clean (2-2-2-2-2-2-2)

Squat Clean 7×2 @70% – All 14 reps at exactly 70% – Not touch and go

Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.

Met-Con

C: Metcon (Time)

6 Rounds

10 OHS 95/65lbs

30 Double-unders

Rx Plus = 8 Rounds

Gymnastics

D: Metcon (AMRAP – Reps)

AMRAP 6 Minutes

5 Toes to bar

1 Power clean 165/110lbs

5 Toes to bar

2 Power clean 165/110lbs

5 Toes to bar

3 Power clean 165/110lbs

And so on…

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