WOD 1-4-14
March 31st, 2014
WOD – Tuesday, 25/3/2014 - CrossFit Brisbane
WOD
[A] Deadlift 5-5-5
[B] AMRAP 12 mins
9 Plate Facing Burpees
12 OH Lunge 20kg (15kg)
15 KB Swing, 24kg (16kg)
“NEW” BUY OUT = 2 min Max Effort Full Height Rope Climbs (No Jump)
TRAVEL WOD - AMRAP 12 mins
9 Plate Facing Burpees = Do a burpee and then jump on the weight plate / hope off and do another burpee facing the weight plate.
12 OH plate alternating leg Lunge 20kg (15kg)
15 20kg upright rows
COMPETITION TRAINING (Optional)
[C] Squat Clean Thruster 70kg (50kg)
3 x 1min efforts for max reps
Rest 3 mins between efforts
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