Wed

Main – CrossFit

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Main WOD

M-1: Metcon (3 Rounds for reps)

Complete the following for AMRAP 6 min AMRAP 8 min , then complete for time

Rest 6 min b/t sets…get as far as possible in each of the 6/8 min sets

600m row

50 DUs

40 KB swing 53/35

30 T2B

20 alt lunges 45/25

10 C2B pull ups

Competition WOD

C-1: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

250m row

5 MU

10 thrusters 115/80

Then rest 6 min exactly,

AMRAP 8 of

50 DUs

10 HSPU

20 pull ups

Rest exactly 6 min,

AMRAP 8 of

20 box jumps

15 K2E

10 ring dips

SWOD

S-A: Deadlift (Deadlift 2×10 @70%; rest 2 minutes)

S-B: Sumo Deadlift (Sumo Deadlift 3×10; rest 2 minutes Moderate Weight)

S-C: Chinese Rows (Chinese Rows 5×10 @21X1; rest 2 minutes Moderate )

http://www.allthingsgym.com/chinese-rows-chest-supported-barbell-rows/

S-D: Strict Pull-Ups (Strict Pull-Ups 3×8-10; rest 2 minutes)