*Heather’s last day. We will miss you!!!
WARMUP
3x
1 min cardio
5 BB Push Press
5 BB Bent Rows
5 BB Clean & Jerks
STRENGTH
Take 5-10 minutes to practice the weights you want to use for the clean and jerks
WOD
**Strict time cap of 40 min. Scale accordingly, by weight and/or reps. At 40 min, if you are not finished, log your total reps completed.
100m Row
10 Clean & Jerks 95/65
200m Row
9 C&J 115/75
300m
8 C&J 125/85
400m
7 C&J 135/95
500m
6 C&J 155/105
600m
5 C&J 165/115
700m
4 C&J 175/120
800m
3 C&J 185/125
900m
2 C&J 195/130
1000m
1 C&J 205/135
*We will probably have to share rowers. If there isn’t a rower available when you need it, you can ski erg or do double the meters on the bike.
MOBILITY
Foam roll
CrossFit Reserve 