Wed

Main – CrossFit

View Public Whiteboard

Main WOD

M-1: Power Clean (EMOM 6 of 5 squat clean 135/95)

M-2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of
400m run
20 T2B
10 power clean/push jerk 115/75

Competition WOD

C-1: Oly week 9

day 1-2-3

C-2: Metcon (Time)

100m FC 70/53
2 rope climbs
30 wall ball UB 20/14
3 rounds for time
ALL WB MUST BE UB….

SWOD

SW-A: Metcon (Time)

A – Iron Scap
B – 10 Rounds of (70% effort):
200 m Run
5 Medball Hip Toss (Moderate weight)
10 In & Outs