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Crossfit WOD

Wednesday: Rough Waters..

2nd February 2021

CROSSFIT

STRENGTH

Push jerk 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

3 rounds for time of:

50 Double unders 
21 / 15 Row calories
12 Double DB Hang clean and jerk
* Time cap 12 mins

FITNESS

5 rounds at each station -
1. Echo bike
2. Box step up
3. Burpee bound across the green
4. Plate ground to overhead 10 / 5 kg
5. MB sit up and throw (hard MB's)
* Begin a new station every 5 mins

At 28 mins -
EMOM 9 of:
Min 1 - Max box bridges in 30 seconds
Min 2 - Max box dips in 30 seconds
Min 3 - Max Bicycles in 30 seconds

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