1/22/19 WOD

21
Jan

1/22/19 WOD

CrossFit Independence – CrossFit

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Metcon (Time)

15 minutes Strength:

Strict press 60×4 70×4 80×4 85×2 (4 sets)

Then

EMOM for 12 Minutes

Even: Power Clean/4 Push Presses at 65% (of push press)

Odd: 4 STRICT Pull Ups

WOD: For Time (18 Minutes CAP)

21, 18, 15, 12, 9, 6, 3 Burpee to Plate (ONE 45lbs)

10 Double Unders (30 singles) BETWEEN Each segment and end (7 DU series)

Shoulder Press

Pull-ups

Double-Unders