7.5.16 CrossFit Workout WOD Littleton Englewood CO

Warm-up (10)

3 Rounds-

200m Run

10 Scapula Pull-ups

50m KB Overhead Carry (R)

50m KB OH Carry (L)


Coach’s Led- Shoulder Warm-up (5)


A. Strict gymnastics-

12 Minute AMRAP, Move for quality-

10 Strict Pull-ups

8 Strict Handstand Pushups

6 Strict Dips


Clean and Jerk Review (5)

B. Clean and Jerk (8 Sets) *3 second pause at knee, 3 second pause in the dip of the jerk. Stay around 60-75% and work on positioning.

Luke Leinweber

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