Centennial CrossFit – CrossFit

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WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Metcon (Distance)

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Extra Credit

The WOD after the WOD

EMO1/2M (every minute on the 1/2 minute)

Do 1 clean and jerk in the first :30 seconds.

Do 2 clean and jerks in the next :30 seconds.

Do 3 clean and jerks in the next :30 seconds.

Go as long as you can.