CrossFit WOD – Tue, Mar 11

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Announcements

CrossFit Open Workout Dates

Saturday 9:30am workouts on March 1st, 8th, and 15th

  • 7:30am, 8:30am will be normal CF classes
  • 9:30am will be the Open workouts 25.1, 25.2, and 25.3

CrossFit9 – CrossFit WOD

Weightlifting

Hang Power Clean (Clean Complex
1 low hang clean
1 hang clean
1 high hang clean)

build to a heavy set

Metcon

Metcon (AMRAP – Reps)

5 rounds x :45 work, :15 rest

wallballs

hollow rocks or hold

sumo deadlift high pull

Pendlay rows
RX = going unbroken for full 45 sec regardless of load

Move for the full 45 seconds. Choose load accordingly. Lighter load for this will likely be a more effective workout than a heavy load..