WARMUP
10 min AMRAP
1 min cardio
10 Worlds Greatest
10 Leg Swings
5 KB Deadlift
5 KB Swings
5 Jump Squats
Then…
BB Warmup + Power Clean + Push Jerk
STRENGTH
EMOM x 10
2 Clean & Jerks (touch and go)
*Use this time to warm up for the WOD
WOD
“Gwen” – *We will be adding this to the board. You must have a judge to get on the board.
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
*Rest as needed between sets
With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Score is the weight used for all three unbroken sets.
Scaling Options
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm-up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.
Beginner
12-9-6 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
OPTIONAL POST WOD
500m Row
Rest 2 min
400m Run
CrossFit Reserve 