CrossFit – Wed, Mar 6
Warm up – Wednesday (AMRAP – Reps)
3 sets with empty barbell
10 good mornings
10 clean grip deadlifts
5 high clean pulls
5 muscle cleans
5 strict press
5 power cleans
5 push jerks
Clean and Jerk (Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.)
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.)
Metcon – Wednesday (AMRAP – Reps)
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls (20/14)
Even: 12/10 Calorie Air Bike
-rest 2:00 –
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters (95/65)
Even: 12/10 Calorie Air Bike
(KG conv: WB 9/6, Thrusters 43/29)
Wednesday Optional Extra (AMRAP – Reps)
Teams of 3
For Time:
500/400 Cal Bike
500/400 Cal Run
Partner not on machine must complete 1 round of:
5 Sandbag Cleans (150/100)
15 Burpees
30 Single Cross Overs