November 28, 2011
South Florida’s Premier CrossFit Facility
Warm Up
Mobility and Line Drills
Workout of the Day (WOD)
2 Rotations of the following
1 Minute Max Clean & Jerk 135M/95W
rest 1 Minute
1 Minute Max Snatch 75M/45W
rest 1 Minute
1 Minute Front Squat 135M/95W
rest 1 Minute
1 Minute Overhead Squats 75M/45W
score – total reps
Cool Down
Stretch and Roll Out
1 Minute of Work, 1 Minute of Rest, Cycle through each movement once – Then Repeat.
Total Reps = Score
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