9.15.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

3 Rounds-

16 Box Step-ups

10 V-ups

20 Calf Raises

10 Squat-Stand-Squats

A. Clean and Jerk- 8 Set *3 second pause at knee, 3 second pause in the dip of the jerk. Stay around 70-85% and work on positioning. HEAVIER than Week 7

B. For Time-

50 Box Jumps (24/20)

30 Kettlebell Swings (75/53)

20 Pushups

25 Box Jumps (24/20)

15 Kettlebell Swings (75/53)

10 Pushups

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