WOD

CrossFit

Strength:

Thruster
12 Minutes to work up to a heavy 3RM

Followed by:

Every 2:00 for 16:00
20/16 Calorie Row
Max Clean and Jerks
135/95 or less = 1 Point
155/105 = 2 Points
185/125 = 3 Points
205/135 = 4 Points
225/155 = 5 Points

*Score is total “points” over 8 rounds.
*Choose your weight. No weight changes once workout starts or at any point

Phoenix Fit

Skill:

Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

Followed by:

Three rounds for time of:
10 Burpees
15 Goblet Squats
20 Jumping Lunges