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CrossFit WODs March 7-11

Monday, March 7
WOD
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats
1 clean and jerk, 135/95
increase clean and jerk reps by 1 each round

Tuesday, March 8
WOD
3 rounds
row 500m
21 wall ball shots, 20/14
15 knees to elbows
9 ring dips

Wednesday, March 9
STRENGTH
3 snatch grip push press + 2 OH squats + 1 snatch balance x 5
snatch balance 1-1-1
WOD
AMRAP in 6 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
hang power snatch, 75/55

Thursday, March 10
STRENGTH/WOD
EMOM for 16 minutes
ODD 1 shoulder press + 1 push press + 1 push jerk
EVEN 3 front squats + 4 KB swings, 55/40 + 5 box jumps, 24/20

CF Games Open WOD 22.3
and
GBAR3 BACKYARD BBQ
5 PM, bring a side dish to share!

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