22 Apr WOD- Saturday, April 23

Posted at 21:26h in WOD by

9:30 am and 10:30 am All Levels CrossFit
Hero WOD: “Lumberjack 20”

    (45 min Cap)

    20 Deadlifts (275/185)
    Run 400m
    20 KB swings (2pood)
    Run 400m
    20 Overhead Squats (115/85)
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups (Chest to Bar)
    Run 400m
    20 Box jumps (24/20)
    Run 400m
    20 DB Squat Cleans (45/30 each)
    Run 400m

    Partner up and share equipment. One starts at DL the other at pullups.

    Lv1: 155/105, 65/45
    Lv2: 225/155, 95/65
    Lv3: 275/185, 115/85

9am Lite N Tite
Strength:

    Turkish Get Up 4×3

WOD:

    (Fight Gone Bad style)
    1 min Stations-3rds for max reps
    Wall Balls
    KBS
    Box Jump
    Burpees
    Row
    Rest

11:30 am CBBC Olympic Lifting (Unlimited Membership)

    Back Squat-Test max
    Snatch- Heavy Single
    Clean and Jerk- Heavy Single

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