01/04/2018

Sandia CrossFit – CrossFit

Warm-up

Not for time:

3 Rounds

12 Thrusters (45/35)

8 Pullups

Work on quality Pullups. Your choice if they are strict, kipping, banded, etc.

Strength

Power Clean + 3 Push Jerks (1-1-1)

Power Clean + 3 Push Jerks
Work up to a heavy set of 3.

Metcon

Metcon (AMRAP – Rounds and Reps)

rx

15 Minute AMRAP

100′ Left Arm Dumbbell Overhead Lunge (50/35)

10 Handstand Pushups

15 Deadlifts (275/175)

10 Handstand Pushups

100′ Right Arm Dumbbell Overhead Lunge (50/35)

By | 2018-01-04T06:15:42+00:00 January 4th, 2018|WODs|Comments Off on 01/04/2018