Wed

Main – CrossFit

View Public Whiteboard

Main WOD

M-1: Power Snatch (EMOM 8 x 5 @ 115/75)

M-2: Thruster (3 x 20 @ 115/75 AFAP ; rest 2 b/t)

M-3: Metcon (Time)

200m run
5 wall walks
5 rounds for time
Rx movement on wall walks is nose / chest to wall….scale as needed

Competition WOD

C-1: Oly week 8

M-1
W-2
F-3

Metcon (Time)

400m run w/ med ball 30/20
5 wall walks
20 alt lunges w/ plate OH 45/25
3 rounds for time

SWOD

SW: Metcon (AMRAP – Rounds)

A – Iron Scap
B – For 25 Minutes @ 70% effort:
50 m Sled or Prowler Push – Light
Partner Pushes\Pulls Sled Back
10 Kb Swings Each
60 Single Unders Each
5 Easy Ring Rows Each
*Partner up if possible