Crossfit WOD - "Tune Up"

"Tune-Up”:EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Bike Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups Min 4: 15/12 Calorie Row

Strength:

1. Power Clean & Power Jerk 60%-70%/2

2. Clean Pull (80%/3)3

3. Front Squat (65%/3)3

 

In the 13.1 shirt I would like to introduce Coy, the newest athlete and member of the Crossfit Flagsaff family. He has been to a couple of free Saturdays but recently decided to make the commitment to joining the gym and begin his new journey towards great fitness here. Make him feel at home and get to know him! Welcome Coy!