Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row then..

tabata with following movements

1. clean deadlift

2. elbow punches

3. muscle clean

4. press

5. power clean

6. push press

7. power clean

8. push jerk

then… practice cycling of barbell with light load

power clean + power jerk (12 minutes to find 3rm)

find 1RM power clean + push/power jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
8 minute cap

Group Stretch (No Measure)

stretch after class with ROMwod or coach
foam roll lats and t-spine (5min)