CrossFit WOD, December 20, 2019

FridayWarm-upWarm-upE-Z 500m Row

into…

3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)StrengthClean and Jerk (1×1)ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weightWorkout“CALIFORNIA LOVE” (Time)FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.Cool DownWarm-upFOR RECOVERY
5:00 Foam Rolling*

*Focus on quads and hips

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