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Wednesday, Dec. 7 CrossFit Workout of the Day

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Mobility: A couple simple (and quick) warm-ups to get you ready for maxing out the clean today from The Movement Fix.

Warm up
2 rounds:
3 segment clean pulls (pause at knee & high hang)
3 muscle cleans
3 front squats
3 tall cleans
3 power cleans
3 cleans

Strength
Clean: 1 rep max

Conditioning
Pick your poison…

“Fran”
21-15-9 reps for time:
Thrusters (95/65)
Pull ups

OR

“Jackie”
For time:
1k row
50 thrusters (45/35)
30 pull ups

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