CrossFit WOD, March 15, 2023

CrossFit WOD, March 15, 2023

CrossFit – Wed, Mar 15

Warm-up

3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 Deadlifts (empty bar – build across sets)

Weightlifting
Deadlift (1 x 1)

Deadlifts:
– Heavy Single (20minutes)

* Rest a little longer than normal between sets when you reach heavier weights

Metcon (Time)

21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

Time Cap 10 Min