Wednesday 3.18

Wednesday 3.18

WEDNESDAY
CrossFit

Strength: Barbell Complex
E90s for 8 Sets : 1 Clean + 3 Front Squat, as heavy as able throughout

WOD: 4 Rounds
Run 400m
10 Hang Clean and Jerk 115/75
12 Pull-ups
Rest 1:00

S: Run 200m, 75/55, Jumping Pull-ups
L1: 115/75, Banded Pull-ups
Rx+: 135/95, 6 Bar MU


Sweat : 45 minutes of non stop action. Come check it out!

The Program
1. Strength and WOD

2. EMOM 16m
O: 8 Burpee w/ Weight Vest
E: 3 Thrusters, heaviest able, increase throughout

3. 3 Rounds
25 GHD Situps
30 KB Swings 70/53
40/32 Cal AB
rest 2:00