Friday WOD – 061314

Jordan

Jordan

WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

2. 3 rounds for time of:

10 Squat Cleans 165/110#
24 Split Jumps

Performance
1. Hang Power Snatch : 3rm

2. Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

3. Glute Ham Raises: 3×20

4. Metcon
3 rounds for time of:

10 Squat Cleans 185/125#
24 Split Jumps