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WODs

CrossFit WOD, March 27, 2019

By March 26, 2019No Comments
The Great Gig in the Sky

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (4, 4, 4, 4, 4)
In 15 minutes, build to your heaviest 4 Front Squats. Take rest between sets, increase the weight each set and record your heaviest 4.

Metcon
The Great Gig in the Sky
8 Min AMRAP:

10 Front Rack Lunge
15 Box Jump Overs 24/20"

Rx = 75/55#
Rx+ = 95/65#

Scaling – 1.) Lunge weight/unweighted lunges 2.) Box height/box jump/step-overs/step-ups

Extra Work
Metcon
March Challenge Day 27:

6 Burpees + 15 Sit-ups