CrossFit WOD, July 5, 2018

Power Hour

Warm-up
Row 400M
Then5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
1:00 Thread the needle each side
1:00 Pigeon each side
x2

Metcon
Power Hour (Time)
For Time:
50 Clean and Jerks (135/95)

On top of each Minute – 5 Toes to Bar

Start with 5 T2B, then C&J at top of each minute stop C&J and do 5 T2B until 50 C&J are done.
Score is total time elapsed
Scale weight to something you can do 15+ reps of when fresh
Scale T2B accordingly.