WEDNESDAY


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)

For 15 minutes, every 3 minutes perform:

9 Deadlifts 135/95

6 Pendlay Row

3 Power Cleans

**DO NOT DROP THE BAR

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

1-2-3-4-5-6…..etc

Burpee Box Jumps 24”/20”

Dbl KB Swings B/W
BK: 30″/24″, G/Y

WEDNESDAY

Wednesday  December 14, 2016


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)

For 15 minutes, every 3 minutes perform:

9 Deadlifts 135/95

6 Pendlay Row

3 Power Cleans

**DO NOT DROP THE BAR

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

1-2-3-4-5-6…..etc

Burpee Box Jumps 24”/20”

Dbl KB Swings B/W
BK: 30″/24″, G/Y