Mobility: Thoracic Spine, anterior shoulders, and wrist openers
Warm- up: CFJC Benchmark for time SCORED – 10 min time cap – check out your score from the last time we did this: http://www.crossfit-johnscreek.com/wod-for-monday-july-15-2013/
Strength: 20 minutes – Front squat – work to a heavy triple
AMRAP 12 min of:
- 5 Front Squats
- 12 Wall Balls
- 12 HR Push-ups
Suggested weight – something heavy you can clean and then squat unbroken and the heaviest med ball you can consistently get to into the red zone
