NewEra CrossFit – WOD
OPF: Push Press (4 Sets of 6 Reps: 75% of 1RM Push Press )
OPF: Metcon (Time)
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks
Switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight you could complete 20+ unbroken repetitions if necessary.