CrossFit WOD, March 1, 2019


Friday 1/03/2019

Movement Prep
5 Min AMRAP
12/7 Cal Row
4 Wall angels
6 inch worms (drag not walk feet in)

Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP (Paired)
12/9 cal AAB
10 kb snatches
8 Burpee box jump overs
6 Sumo deadlift high pulls
4 Muscle ups

* performed as round for round

Rx – kb 24/16, 52.5/35, Bar muscle ups
Int – kb 16/12, 42.5/30, TTB
Sc – kb 12/8, 30/20, knees to elbows

Strength & Conditioning
Power Clean (Every 30 seconds for 16 Rounds.)
Complex @70-75%
1 Clean Pull
1 Power clean

Accessories
Bench Press (4 x 6 @50-55%)
performs as 1 and 1/2s

* Between each set 12 abb role outs 40/30kg bar

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