Corona Cage Wod #12

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #10 (No Measure)

3 Rounds Of:

:60 Row

40 Jumping Jacks

:20 Plank

10 Step Ups

5 Dive Bomber

Then:

:30 Each 4-Way Wrist Strech

:60 Puppy Dog

Weightlifting

2: 1 Strict Press + 2 Push Press + 3 Push Jerk (10×1 Every :90)

Start w./ An Empty Barbell, No Additional Warm Up. Then:

Work Up In Weight Though Sets

Metcon

3: Corona Cage Wod #12 (No Measure)

EMOM20

12-20 Alt. DB Snatch @ 15/10

8-12 Box Jumps @ 60/50

12-20 KB Deadlifts @24/16

8-12 Cal Row

Rest