WOD 2017-07-18

CrossFit Free State – CrossFit

Warm-up

Warm-up (No Measure)

2 min banded shoulders

2min foam roller quad/ham

400m run

3rd Cindy

Clean and Jerk progression

Metcon

Metcon (Time)

Modified Glen

30 Clean & Jerks (135/95)

1 Mile Run

10 Chest to Bar Pull Up

1 Mile Run

100 Burpees

Mobility

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