Corey at CrossFit Central during the 2009 Black Box Summit.

Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10  If you can swing the 2 pood 10 reps or more then work on heavy single arm swings

WOD

4 Rounds of:

1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs)

30 seconds rest

1 minute [...]]]>

Corey at CrossFit Central during the 2009 Black Box Summit.

Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10  If you can swing the 2 pood 10 reps or more then work on heavy single arm swings

WOD

4 Rounds of:

1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs)

30 seconds rest

1 minute max rep double unders

30 seconds rest

Post total C&Js and total DUs to comments.

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