Main – CrossFit
Main WOD
A-ma: 2k Row (Time)
Max Effort 2k Row
B-ma: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds/reps as possible in 12 min of
200m run
10 power snatch 115/75
8 burpee over bar
Competition WOD
A-cmp: 2k Row (Time)
Max Effort 2k Row
Record time on main.
B-cmp: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
SWOD
A: DB Box Jump – Deadlift Position (8 x 2)
Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
Jump to height above what you can land fully extended.
*Rest 60
**Moderate weight.
B: Front Foot Elevated Reverse Lunge (3 x 16 (total))
Stand on bumper plate, step backward then lunge back up.
C: Seated Good Morning (3 x 11)
Good morning while seated on bench with feet on floor.
Same or more weight than last week.