CrossFit WOD, March 16, 2018

March 16th

Weightlifting
Metcon (Weight)
Power clean + hang squat clean + front squat + power jerk
Front Rack Box Step (20-20-20)
Clean the Weight and Step up on a Box that puts hip crease below parrallel

Alternate with DB rows
Bench DB Row (12-12-12)
12 reps each arm. Alternate with front rack step ups.

Metcon
Metcon (AMRAP – Reps)
3mins to complete 2 rounds of:
10 Thrusters 95/65#
*10 C2B
*after every 2 rounds add 2 reps to the C2B

5 round cap
Metcon (AMRAP – Reps)
3mins to complete 2 rounds of:
10 Thrusters
10 Pull-ups

5 round cap

Cash Out
Metcon (AMRAP – Reps)
2 min amrap:
Wall balls

Use 1 weight heavier than you normally do.