CrossFit Rift Valley – CrossFit
Warmup (No Measure)
2’ bike/row
5’ AMRAP
5 burpees
10 air squats
10 reach thrus
10 pvc good mornings
10 pvc dislocates
10 db hang clean & press
PVC/empty barbell clean and jerk warmup
Minimum 10 reps with empty barbell
WOD (Weight)
E2MOM x 10
1 Squat Clean & Jerk
heavy day, building each round as desired
Cool down (No Measure)
Empty barbell quad smash
Foam roll or group stretch
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