WOD Tues 2-21-17

CROSSFIT

Part 1
3 Rounds:
12 Slow Air Squats
9 Sit-Ups
6 Slow Pushups
30 Seconds Double-Unders
then
“Nutcracker” –

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – (135/95) 115/80
Rest 3:00

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx –(155/105) 135/95
Rest 3:00

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – (185/135) 155/105
extra
On the 2:30 x 4 Rounds (10 Minutes)
5 Barbell-Facing Burpees – Slow Pace
5 Barbell-Facing Burpees – Medium Pace
5 Barbell-Facing Burpees – Sprint Pace

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