Wednesday - 020425

CrossFit W.O.D:
Strength:
14min build up to heavy complex:
1 Squat clean
1 Front squat
1 Push jerk

Metcon:
20min AMRAP of:
21 Box jumps
15 Deadlift (#90/60)
9 Ring Dips
20/16 Cal Row // 15/12 Cal Bike

CrossFit Strength:
Part A:
Tempo Bench Press (@32x3)
5-5-4-4-3-3

Part B:
4 sets:
6-8 Deficit Weighted push-up’s

Metcon:
2 Rounds:
2min AMRAP of:
10 DBs Deadlift (#22.5/15,x2)
10 DBs Power Clean (#22.5/15,x2)

-1min Rest-

2min AMRAP of:
15 Burpees To target
Max Rep Strict-toes-to-bar