3/7/20
WOD

20200307

Crossfit:

Teams of 3

With a Running Clock . . . .

5 MInute Amrap:

Max Calorie Assault Bike  

at the 7 minute mark. . . . .

7 Minute Amrap:

1000m Row

30 Clean and Jerks 185/125

at the 16 minute mark . . . . .

9 Minute Amrap:

50 Wall Balls

30 Bar Muscle-ups

Weightlifting:

Snatch:

10 Minute EMOM:

25 Double Unders  

1 Power Snatch

*start @50% of 1 rep power snatch and add weight each set

**DO NOT FAIL**

Clean:

10 Minute EMOM:

5 Bar Facing Burpees

2 Power Cleans @75% of Power Clean

Step Back Lunges:

5 x 10 - each leg - @25% of Back Squat Max

*back rack loaded - stepping off of a 25# plate