Crossfit W.O.D

Strength: Weighted plank- sets of 45 sec AHAP

5 sets total

 

MetCon: 3 RFT

100m Suitcase carry 32/24

21 Air squats

7 BMU / 15 pullup  (by ability)

9 Burpee box jump

ask coach for mods

Olympic Weightlifting W.O.D

 

1. TNG PC 6 sets @  50% | 55% | 60% | 65% | 70%
2. TNG Jerk from racks 6×3 60-70% NO FAILURES
3. Back squat 6x3x80%