CrossFit Kirrawee 140716

Activation  

Half kneeling KB Waiter Press X 8 each side

Single Leg KB Deadlift X 10 each side

E2MO2M for 12 minutes 

Front Squat X 3 + Split Jerk

Build weight up across 6 sets

15 minutes to find heavy :

Power Clean + Clean

E2MO2M for 10 minutes 

Snatch X 2

Strength 

Snatch Pulls X 5  

rest 2 minutes between sets

EXTRAS 

1 km row for time. 

Mitch DavisComment