CrossFit WOD, April 12, 2019

CrossFit WOD, April 12, 2019

04/12/2019

Warm-up
Grab a set of DBs and a band and complete:
10 Double DB Rows
30 Banded Pulldowns
10 DB Hammer Curls
30 Banded Pushdowns
10 DB Hang Power Cleans
30 Banded pull-aparts
10 Push-ups on DBs
30 Overhead Banded Triceps Extensions
10 DB Hang Power Cleans
*Rest 10-15s between movements

Weightlifting
Chin Ups (Max reps)
Weighted Close Grip Chin-up: 3RM. Rest 2:00

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
27/21 Cal Row
21 Power Cleans 135/93
15 Burpee Box Jumps

Rest 4 Min
RX + 155/103

Metcon (AMRAP – Rounds and Reps)
AMRAP 4
27/21 Cal Row
21 Power Cleans 115/78
15 Burpee Box Jumps
Rest 4 Min

Rx+ 135/93

Metcon (AMRAP – Rounds and Reps)
AMRAP 4
27/21 Cal Row
21 Power Cleans 95/63
15 Burpee Box Jumps

Rx + 115/78

Metcon (AMRAP – Rounds and Reps)
AMRAP 4
27/21 Cal Row
21 Power Cleans 95/63
15 Burpee Box Jumps

Rx + 115/78