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WODs

CrossFit WOD, March 26, 2019

By March 25, 2019No Comments
Any Colour You Like

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Bench Press (3, 3, 3, 3, 3)
In 15 minutes, build to your heaviest 3 Bench Press thru 5 building sets. Increase the weight each set, take rest between and record your heaviest 3. Use a spotter as needed!

Metcon
Any Colour You Like
15 Min EMOM:

Min 1 – 10 Strict Push-ups Rx/ Ring Push-ups Rx+
Min 2 – 8 DBall over Shoulder 70/50# Rx/ 100/70# Rx+
Min 3 – 20 DB Russian Twist 35/20#

Scaling – 1.) Elevated Push-up 2.) DBall weight 3.) DB weight/unweighted twist

Extra Work
Metcon
March Challenge Day 26:

8 Burpees + 20 Sit-ups