Warm-up: 5 rounds of the following: 5 barbell front squats, 6 barbell push-jerks, 7 abmat sit-ups; Rest 30 seconds between rounds. Workout: With a ten minute continuous running clock work up to a heavy single Clean and Jerk. Must start with an empty bar. Then Complete as many rounds as possible in 7 minutes of: 7 SDHP 95/65# 7 Knees to Elbows 7 Box Jumps 24″ Cool-down: 5 minutes of targeted stretching on the IT band and hip capsule! Don’t forget to register for Barbell For Boobs! Scheduled for Saturday, October 29th at 9:30! Click here to register!“Making CrossFit a Priority: Opening CrossFit Del Mar” with Chrisanna Northrup, CrossFit Journal preview video [wmv] [mov]Highlights from the WOD SUP Newport Event – video [wmv] [mov]
