Congratulations to Conker Fitness CF Oakville for their first official CrossFit WOD yesterday. Jeff is an excellent trainer with many years of experience. He is a fantastic addition to the CrossFit community. Please check out his site and/or drop by the place for a great workout.
WARMUP:
Rotations
Run 400m or Row 500m
20 Overhead Squats
10 Pushups
Burgener
SKILLS:
Power Cleans
Push Jerk
Front Squat
WOD:
5 Rounds for time:
15 Hang Power Clean 95/65
10 Push Jerk 95/65
5 Front Squats 95/65
Post time to comments.
LIFTING:
Heavy KB Swing 5,5,5,5,5
