WEDNESDAY WOD

May 24, 2017

Metcon:
14 minute AMRAP
12 Back Squats (135lb/95lb)
12 Ring Dips
24 Double Unders

Rest 3:00

“Death by Burpees”
*On minute 1 complete 1 Burpee, minute 2 complete 2 Burpees, minute 3 complete 3 Burpees, and so on until you can no longer complete the Burpees inside the given minute.

COMPETITIVE CROSSFIT CLASS – 5:30pm
0:00 – 5:00
800m Run

5:00 – 10:00
15 Muscle ups

10:00 – 15:00
800m Run

15:00 – 20:00
15 Muscle ups

20:00 – 30:00
Establish 1 Rep Max Clean & Jerk

30:00 – 40:00
250m Row
15 Squat Snatches @ 115lb/75lb
250m Row
12 Squat Snatches @ 135lb/95lb
250m Row
9 Squat Snatches @ 155lb/105lb

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