Wednesday G-O-C 

Gymnastic 

Rope Climbs

  • Teaching Czech Pulls
  • Teach Foot Wraps

Olympic C&J Complex

6x 1 Hang Power Clean + PP + PJ + SJ

Not to exceed 70%

Conditioning 

“Tied & Twisted"

4 Rope Climbing

20 Back Squats 115/80#

400m Run

16min AMRAP

 

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Coach

JSA CrossFit, 187 Parker Ave, Manasquan, NJ, 08736, United States