Wednesday

CrossFit

Strength

Exercise: Single Arm KB press/lbs
Reps: 5×5 (each arm)
Comment: 5 sets
5- single arm KB press (R)
5- single arm KB press (L)
rest 120s between sets
*these are STRICT press, legs locked

Metcon

PARTNER WOD
150 rep goal
Box jump and over (24″/ 20″)
Barbell overhead hold (115/ 75)

*partner can not begin jumps until bar is locked out overhead
*switch every time bar is dropped or every 15 reps
*15 minute cap

Result Type: Time
Male Rx: 115 lbs
Female Rx: 75 lbs

 

 

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