GROUP PREP:
200m run
10 burpees
10 inchworm
High knees down, butt kicks back
Toy soldiers down, broad jumps back
10 air squats
Barbell warmup + C&J
Strength:
Clean & Jerk-
20 minutes to establish a heavy single
WOD:
10 Rounds:
8 Burpee Box Jumps
8 v-ups
1 Heavy clean (squat or power)
*score is weight used for cleans*
Post WOD:
50 body saws
50 banded tricep pulldown
3 min supine chest opener on foam roller
CrossFit Reserve 