crossfit WOD

practice elements:
20 1-leg kettle bell deadlifts
20 standing on kettle bells swings
20 kettle bell bottom-up press

wod:
call & response clean & jerk elements

-20 minute running clock
-a list of the below movements will be called out by the coach
-athlete must complete movement when called out
-if movement not completed or done incorrectly or with bad technique
there will be a 1 burpee penalty that will be totaled at the end of the the 20 minutes

clean
power clean
hang clean
hang power clean
push press
push-jerk
split jerk
clean & jerk
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strength club WOD

deadlift, 5-5-3-3-1-1

weighted rope climb, 1-1-1-1-1

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crossfit athletics team WOD:

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards