Wednesday - 270825

CrossFit W.O.D:
Strength:
Weighted bar Dip
5-5-4-3-3
+
8/8 DB upright Row

Metcon:
Metcon:
10min AMRAP of:
15 Box Jumps overs
10 Dual DB Push-jerk (#22.5/15x2)
5 Bar Muscle-ups

CrossFit Strength:
Part A:
Strict Press
3-3-3-2-2-1-1

Part B:
4 Sets:
30 Sec Ring-dip Hold
+
15-20 Band face pull

Metcon:
6min AMRAP of:
5 Deadlift (#120/90)
5 Burpees
10 KB Goblet Lunges (#32/24)