Monday 5-16-16 WOD

Caden representing Starke at the CrossFit L1 course this weekend here with some of the 

CrossFit HQ Seminar Staff.

Monday 5-16-16 WOD

CrossFit:
A.
E90 for 8 rounds Jerk from the rack @ 85-90# of recent 1RM or max jerk achieved during last Monday's WOD

B.
3 RFT
15 KBS 30/50# (competition athletes that can should go overhead)
15 Pull Ups
15 Cleans 65/95# Muscle or Power

At any point if you break your reps in any of the three exercises perform five burpees the first time, six the second, seven the third and so on, and so on... Get it? Get It?

Fitness:
A.
12 Min Ladder @ 25/40#
Push Up
Double Bell Swing
Double Bell Clean & Jerk

Starting at 1 go up by one rep each round. Stay tight and keep form perfect.

B.
3 RFT
15 Russian KBS 30/50#
15 Pull Ups
15 Wall Balls 14/20#