Main – Comp WOD
Metcon (No Measure)
Clean and Jerk
10 @ 55% of 1RM
10 @ 65%
10 @ 75%
10 @ 85%
no time component. no multi-rep sets. Work on speed and mechanics of movement.
Metcon (No Measure)
Crossfit Black Ridge Thurs WOD
500m Row (Time)
Max Effort 500m Row