WOD – 4/3/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

2 min cardio

5 caterpillars with 2 pushups each rep

10 barbell clean and press

10 broad jumps

Build up

3 x 3 to warm up to first working set

Will come from the ground

Weightlifting

CF: Shoulder Press (15 – 12 – 9)

CFL: Double DB Shoulder Press (15 – 12 – 9)

Each set must be unbroken

Metcon

CF: Metcon (AMRAP – Reps)

AMRAP Ladder 12

1 Clean and jerk 185/125#

2 Box jumps 24/20″

Increase clean and jerk by 1 rep

Increase box jump by 2 reps

CLF: Metcon (AMRAP – Reps)

AMRAP Ladder 12

1 Double DB Manmaker

2 Box jumps

Increase manmaker by 1 rep

Increase box jumps by 2 reps

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