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A Rob Labar Gym
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3.20.14 – CrossFit Teens

3/20/2014

Warm Up:
400m run   with Wall Ball (light)
then 3   rounds of:
12   Mountain Climbers (total steps)
8 WBS   (light wall ball like 14/8)
6 Jumping   Pull Ups
Kipping   pull up practice
Skills:   Cleans (full squat from the ground)
Practice   perfect form. If unable to execute from
the   ground, scale to hang squat cleans
take 6   mins to build to heavy triple
(WOD to   be performed using 70-80% of 3RM)
10,9,8,7,6,5,4,3,2,1   (aka 10!)
Squat   Cleans
Pull Ups
100m Run   every odd round (9,7,5,3,1)

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