Wednesday CrossFit

Everyday Athletes Now – CrossFit

Warm-up

Metcon (No Measure)

Warm Up / 3 Rounds

10 Box Jumps

20 Sec Hollow Hold

10 Overhead Lunges (15/25)

Weightlifting

Hang Squat Snatch (1 RM of Complex)

Complex

Squat Snatch

OH Squat

Hang Squat Snatch

OH Squat

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (3 Rounds for reps)

3 Rounds For Reps

2 Min AMRAP

20 Box Over Jumps

Max Effort DB Cleans (35/55)(Rx+ 65/95)

Single Arm DB Power Clean, Weight

must stay to outside of leg.

1 Minute Rest
Score equals total of DB Cleans

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