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WEDNESDAY CrossFit WOD 10.3.18

2
Oct

WEDNESDAY CrossFit WOD 10.3.18

WOD
5 Rounds
3 Power Cleans (Climbing Weight)
:20 Transition
3 Bench Press (Climbing Weight)
:20 Transition
15/12 Cal Assault Bike SPRINT!
*Rest 2 Min. After each set
*Score is your slowest bike sprint.

I really need you to go hard on those lifts. Start with something that’s challenging right away and keep climbing. I need all the reps to be unbroken, but if you do happen to break, then still finish the left over reps anyway. Team up with a few other people who share the same (ish) weights.

CORE WORK
10 Min. EMOM:
Odd: Max Toes-To-Bar
Even: Max Russian KB Swings 70/55#

Ab burner for the core work. Try and stop at about 45sec. so you don’t burn out too early.

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