19th January

Strength/skill:
back squat  8,6, 4, 4

Cleans - focus on 1st, 2ndand 3rd pulls build up in weighting doing 3 reps. Not heavy; technique focus

WOD: 5 min AMRAP
         12 kb swings
         12 wall balls
         12burpees

2 mins rest

            Repeat AMRAP

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8