3
Nov
CrossFit WOD 11-4-15
Fitness |
Performance |
Every 2 Minutes for 10 Minutes | In 10 Minutes Work to a Heavy Clean + Split Jerk(1+3) |
Back Squat 5,4,3,2,1 (RPE 90%) | Then In 8 Minutes work to a Heavy Clean + Push Jerk (1+2) |
Max Pull Ups (If you don’t have pull ups, do 3 slow negatives) | Then In 6 Minutes work to a Heavy Clean + Push Press (1+1) |
“Diane” | “Diane” |
21-15-9 | 21-15-9 |
Deadlift 225lbs/155lbs | Deadlift 225lbs/155lbs |
Handstand Push Ups | Handstand Push Ups |
Then: | |
4 Rounds For Time of: | |
20 Cal Assault Bike | |
20 Cal Row | |
2 Minutes Rest |