Monday 8/7/17 - 2 WODs


MAIN WOD

M-1: Power Jerk

3RM

M-2: For Time:

Assault Bike or Row 20/15 Calories

Run 300m

20 Kettlebell Swings, 70/55#

Run 300m

Assault Bike or Row 20/15 Calories

TIMECAP: 9:00

3:00 Rest/Transition (from 9:00 timecap)

@ 12:00

For Time:

30-20-10 Dumbbell Thruster, 50#/35#

Alternate With

15-10-5

Burpee Box Jump Over, 30"/24"

TIMECAP: 12:00

L2:

KBS 55/35

DB Thrusters 40/25#

Box 24/20”

L1:

KBS 35/25

DB Thrusters 30/15#

FITNESS

F-1: Power Jerk

3-3-3-3-3-3-3

F-2: AMRAP 20:00

30 Wall Ball Shots

30 DB Snatches

30 Burpees

WEIGHTLIFTING

3 sets:

:30 Jump Rope

10 Behind the neck press

10 Lunges

5 Perfect Burpees

High Liftoff + Clean + Jerk

3x1 @ 65%

2x1 @ 70%

2x1 @ 75%

2x1 @ 80%

3x1 @ 85%

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ashley@crossfitfargo.com
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