CrossFit WOD, March 30, 2019
1000M Row
100 Box Jumps 24/20
1000M Row
100 DU/300 SU
1000M Row
100 Abmat Situps
1000M Row
Rx+ Do it all alone
1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
0:00-4:00 8/6 bike or ski or 12/10 row
5:00-9:00 12 AKB 53/35
10:00- 14:00. 12 sit-ups
15:00-19:00 10 SDHP KB
20:00-24:00 8 burpees
25:00-29:00 12 pushups
30:00-34:00 10 box jump 24/20
35:00-39:00. 10 Goblet Squats
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes