CrossFit WOD, March 9, 2018

March 9th

Weightlifting
Push Jerk (5-5-5-5-5)
Pause in dip, don’t stand out of the catch just cycle into the next rep.
Banded Press (8-8-8-8)
*Seated

Metcon
Metcon (AMRAP – Reps)
Death by ring dips

*Rest 3 minutes then hit a max 1k row

Min 1= 1 rep
Min 2= 2 reps
Min 3= 3 reps…..
Continue this pattern until you cannot complete ___ reps in the ___th min.
Metcon (AMRAP – Reps)
Death by burpees

*Rest 3 minutes then complete a max 800m run.

Min 1= 1 rep
Min 2= 2 reps
Min 3= 3 reps…..
Continue this pattern until you cannot complete ___ reps in the ___th min.
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run