Friday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– trap 3 raise
– wall angel
– goblet squat
– 10 Pulls on rower

Then

FITNESS-
A. Clean pull x 1 + clean x 1 + push press x 1 x 3 sets
B. 10 plank shoulder taps x 3, rest 60 sec
+
12 min
12 wall balls
6 ring rows
12 kb swings
6 push ups

PERFORMANCE-
A. Clean pull x 1 + clean x 1 + power jerk x 1 x 3 sets
+
“Jackie”
1K row
50 thrusters (45/33)
30 pull ups

A Great article on the importance of the Ring Row

http://library.crossfit.com/free/pdf/58_07_Ring_Row.pdf