Class WOD – 03/13/19

CrossFit SoCo – CrossFit WOD

Metcon (No Measure)

EXTENDED WARM-UP

10:00 to Build Load & Refine Technique for Workout for the Clean and Jerk

Metcon (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk 155/105
**Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Metcon (No Measure)

COOL DOWN / FOAM ROLLING

3:00 Focus on Upper Back and Shoulders

3:00 Focus on Quads and IT Band