14 Mar CrossFit WOD, March 15, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Mar 15
Warm-up
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
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 Deadlifts (empty bar – build across sets)