CrossFit WOD, March 4, 2019

CrossFit WOD, March 4, 2019

03/04/2019

Warm-up
Musical Med Balls

Then

2 rounds x 5 reps per BB movement of:
RDL
Front Squat
Hang Muscle Clean
Power Clean
Green Band Walks x 10 each direction

Weightlifting
Back Squat (Weight)
1) Wide Stance Box Squat: 3RM.
Rest 2:00

Warm-up
Metcon Prep:
Power Clean + Front Squat:
Build to desired metcon weight performing sets of 1 + 1.
Rest 60s

Metcon
Gameday (2 Rounds for reps)
For total time:
30 Front Squats (155, 103)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 103)
30 Lateral Burpees
*Score = splits for each section. 8 Minute Cap for each section

The time cap for each section will now be 7 minutes