Captain Hook

Nov 20th, 2019

Category: CrossFit

Captain Hook

Edgars & Raj crushing a Saturday sweat sesh

Warm-up
Dynamic Warm Up

Mobility
Trap Mash

Strength
E2MOM for 14 Minute
2 Squat Clean and Jerks
1. 70%
2. 75%
3. 80%
4. 85%
5. 85%
6. 90%
7. 90%

WOD
15-12-9-6-3
Hang Power Cleans 135|95
Shoulder to Overhead
Box Jumps 27|24

Level 2- 115|75
Level 1- 95| 55
ADV – 155|105

Extra Work
5 Rounds
Every 3:00
200M Air Runner right into 1:00 KB Front Rack Hold 2|1.5
(Clock starts once you get into position)