CrossFit WOD, March 16, 2020

Paul Keating

Warm-up
General Warm Up:
2 Rounds:
12 Sit Ups
15 Squats
18/14 Cal Row

Weightlifting
5:00-20:00
Shoulder Press (AMRAP 85%)
8-65%
6-70%
4-75%
2-80%
AMRAP 85%

Warm-up
25:00-35:00
Specific Warm Up: Done as a group
5 thrusters w bar
5 Kip Swings
5 KB Swings (warm up weight)
5 Thrusters w light weight
5 Straight Leg raises to parallel
5 KB Swings (same weight
5 Thrusters w more weight
5 TTBs
5 KB Swings with heavier weight

Metcon
Paul Keating (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Thrusters 95/65
7 AKB 53/35#
10 TTB

Rx+ 135/95 and 70/53#