WOD Wed 7-19-17

CROSSFIT

A. Power Jerk (Every 90 seconds for 7.5 min)
– 5×3 @ 65% off rack

C. For Time:
– 15-12-9-6-3 Deadlifts (185/130)(245/175)
– 30-24-18-12-6 Weighted Sit Up or (GHD)

Extra:

Additional Conditioning:
1. Push Press (Every 90 seconds for 7.5 Minutes)
– 5×5 @ 75%

2. 3 Rounds:
– 21 C2B Pull-ups
**Rest :30 between rounds

3. 8 Rounds:
– 30 Cal Row
**Rest :30 after each round

HITCON

CF Open 16.1
AMRAP-20

25' Walking OH Lunge
8 Burpees
25' Walking OH Lunge
8 Pull-ups

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