Gwen

Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

https://journal.crossfit.com/article/cfj-crossfit-wod-171120

Endurance

6*400 max effort / rest 3’
– Se puede alternar carrera, bici, remo.

Nivel I

FUERZA
Power clean 3-3-3-3-3, entre series:
5 strict pull ups —> 10 ring rows

WOD
5 rondas por tiempo:
5 burpee
5 goblet squat
5 box jumps

EXTRA
5*200 run / rest as needed

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