If you didn’t read our post detailing the Open schedule for the next 5 weeks, check it here: https://crossfitforglory.com/2015-open-starts-this-week/
A. Weightlifting:
15min Clean and Jerk Practice – in a 15min window, you will work up to 80% of your 1RM CJ and do 8 sets of 1. DO NOT GO HIGHER THAN 80%! Rest as needed between reps. Make them perfect.
B. MWOD:
Partner Shoulder Internal Rotation – 2 x 45s
C. WOD:
21-15-9
KB Swings (53/35)
Burpee Box Jumps (24/20)
D. Post-WOD Recovery:
Foam Roll Legs – 2min ea
