3-6-18

Thomasville CrossFit – CrossFit Advanced

Metcon

Metcon (Time)

For time:

2K Row

12 x PCJ (75%1RM PCJ)

1.5K Row

9 x PCJ (75%1RM PCJ)

1K Row

6 x PCJ (75%1RM)

Weightlifting

Oly

Power Snatch (3-3-3)

70-75%1RM

Snatch Pull (3-3-3)

90% 1RM Snatch

Weightlifting

power lifter

5-3-1 Bench Press (Weight)

warm up to a 5RM for this WOD and then you have 1 attempt at each set/rep. add the numbers up for your 5-3-1 total. You get 2 minutes between each set when you start.

WOD Blog
WOD Blog