Friday WOD 21-9-18
September 20th, 2018
Friday WOD 21-9-18
OPEN – PERFORMANCE – FITNESS
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)
Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Max Bar Muscle-ups
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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