Crooked River CrossFit – CrossFit

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CRC Throwdown WOD 3 (Time)

6 Rope Climbs

50 Double Unders

40 KB Swings 53/35

30 up and over Burpee Box Jumps 24/20

20 Handstand Pushups

Metcon (2 Rounds for weight)

Round 1:

EMOM for 5 minutes

5 Power Clean and Jerks

-Touch n go-

Round 2:(add weight)

EMOM for 5 minutes

3 Power Clean and Jerks

-Touch n go-

then

5 minutes to Establish a heavy 1 rep Power Clean and Jerk

Clean and Jerk (Build to a heavy single)