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Gibsonville, North Carolina
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Wednesday WOD

September 05, 2017

CrossFit Training Valley – CrossFit

Mobility and Activation

5 min AMRAP:

15 Air Squats

10 Box Jumps

10 Cal Row

10 Wall Balls

Followed by. . .

5-7 min of Thoracic mobility drills

Metcon

Metcon (Time)

For time:

135/95 lb. Power Clean x 10

Sit-Ups x 50

135/95 lb. Power Clean x 8

Sit-Ups x 40

135/95 lb. Power Clean x 6

Sit-Ups x 30

135/95 lb. Power Clean x 4

Sit-Ups x 20

135/95 lb. Power Clean x 2

Sit-Ups x 10

(Don’t be afraid to scale up here. If you’re one rep max clean is 225 or more, work with at least 185 lbs.)

Skill

Every 30 seconds for 6 minutes (6 sets) complete:

Interval 1 – Squatted Strict Muscle-Up Transitions x 3 reps

Interval 2 – Muscle-Up Negative x 3 reps

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