Dirty

Posted: 02/02/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

Row 250m

10 strict presses 45/35

Row 250m

10 push presses 45/35

Row 250m

10 push jerks 45/35

Strength

set 1: 3 push presses + 1 push jerk

set 2: 3 push presses + 2 push jerks

set 3: 3 push presses + 3 push jerks

set 4: 3 push presses + AMRAP push jerks

WOD

5 rounds for time:

10 cleans 135/95

10 burpees over the bar

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