Main – CrossFit
Main WOD
M-1: Back Squat (10 x 3 ; heavy)
M-2: Metcon (Time)
500m row
30 T2B
25 S2OH 115/80
20 Front rack alt lunges
15 Box jump overs
10 C2B pull ups
15 Box jump over
20 Front rack alt lunges
25 S2OH
30 T2B
500m row
20 min cap…
Competition WOD
c-1: Front Squat (Build to a heavy triple in 15 min)
C-2: Back Squat (Build to a heavy triple in 10 min)
C-3: Metcon (Time)
1000m row
60 DU
50 KB swing 70/53
40 T2B
30 Box jump overs 30/24
20 Squat clean thrusters 155/110
10 power snatches 135/95
For time
SWOD
S-: Metcon (No Measure)
A. Strict Press 2xAMRAP @85%; rest 5 minutes
B. Dumbell Strict Press 5×10; rest 2 minutes AHAP
C. Single arm Dumbell Rows 5×10; rest 2 minutes AHAP
D. 5 sets: rest 4 minutes
Airdyne Sprints 40 seconds ALL OUT; rest 2 minutes