WOD

22
Mar

DT with Dubs and Bullets

CrossFit FTM – CrossFit

Warm-up

Burgener Clean and Jerk (No Measure)

External Shoulder Rotation 1 min/side

Pigeon Pose – 1 min/side

1 Round with PVC

1 Round with Barbell

3 Power Shrugs

3 High Pulls

3 Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat cleans

3 Shoulder Press

3 Push Press

3 Push Jerks

3 Split Jerks

Weightlifting

Clean and Jerk (work up to a heavy triple in 10 min)

Metcon

DT with Dubs and Bullets (Time)

3 Rounds for Time: 12 Min Cap

30 Double Unders

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks (STOH)

1 Barbell, 155/105 rx, 95/65 scaled, 115/75 masters

*Surprise Element*

Red Solo Cups, Bullets, Burpees…