Hey Folks!

Killer clean and Jerks!  remember – STAY over the bar for as long as you can – then launch up and snap those elbows forward.

Sign up for the open!  Get in there and lift some weights!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 good mornings, Squat therapy (upright torso, chest up, knees over toes)

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Bench 2×5
Batwings 2×10 second hold

3 Rounds for time:
20 Lunges
30 abmat sit ups
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TEAM WOD
Teams of 2 complete 3RFT:
75 Wall Balls, 20/14
50 KBS, 70/53
25 Burpee Box Jumps, 24/20

*Only one person works at a time.
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Snatch EMOM-10 @70%

5RFT:
7 Pull ups
14 Burpees
21 Squats
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Mobility:
Stretch – Forearms, Quads, Shoulders
LaX Ball – Traps

See you in the gym!
The CrossFit Sudbury Team