3-20-15

Main – CrossFit

Warm-up

CFTD Jump Squat (No Measure)

2 Rounds

200m Run / 250 Row

15 Box Mountain Climbers

10 MB Push Ups

10 MB V-Ups

10 Lat Lunges

10 ISO-Squat Jumps (3 sec pause)

Metcon

Metcon (Weight)

8 min EMOM – Kinda

3 Hang Cleans

3 Push Press

(Recommend – 95,65)

Metcon (Time)

Chipper WOD

40 Sit Ups

25 Push Press 95,65 (135,95)

25 Goblet Squats 53,35(70,53)

20 KB Snatch 53,35(70,53)

20 Box Jumps 24,20(30,24)

15 Front Squats 95,65(135,95)

15 Push Press-Same

10 Goblet Lunges-Same

10 Hang Snatch-Same

40 Sit Ups