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WEDNESDAY CrossFit WOD 3.1.17

28
Feb

WEDNESDAY CrossFit WOD 3.1.17

WARM UP
2 rounds
3 Inch Worm Push Ups
10 Strict Press
10 Front Squats

STRENGTH
Strict Press
4 x 8
*Same weight across all sets
**As heavy as possible

10 Min Time Cap

WOD
3 Rounds for time:
500 meter Row
400 meter Run
***At minute 15 Workout 2) begins***

2) 9 min AMRAP of:
9 Front Squats 155/105#
6 Burpee over the bar
3 Ring Muscle-ups
*workout ends at Minute 24
*post 2 separate scores

L2
135/95#
Bar Muscle Up

L3
115/75#
Bent over Barbell Row + Dips

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