General Warm-up:
1000m Row/800m Run
Group Mobility
Workout Specific Warm-up:
7 X 1 Clean, up to ME
5 Box Jump after each set
WOD:
12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#
For exercise DEMOs click here
West Metro CrossFit branded Strength Wraps are in production and should arrive sometime mid-month. Prepay for yours before they arrive and save 10%! ($30 Regular Price/$27 Pre-pay)