WOD

CrossFit

Strength:

Clean and Jerk
All Singles:
3, 2, 1 @ 60-75%
3, 2, 1 @ 65-80%
1, 1, 1 @ 85%

Followed By:

50 Body Weight Back Squats
*From Floor
*Every Time bar is dropped you must Run 400m

Phoenix Fit

Strength/Skill:

Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps
Station 4 – Reverse Snow Angels x 15 reps

Followed by:

For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row