Wednesday

19
May

Wednesday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

10 Wall Ball or Single DB Front Squat

10 Empty BB or DB Sumo DL

10 Empty Barbell or DB Strict Press

1 ROUND

8 Wall Ball or Single DB Thrusters

8 High Pulls or DB Upright Rows

8 Box Jump w/ Step-down or Up-Downs

8 Tempo Push Press (21X1)

1 ROUND

6 Wall Balls or DB Thrusters

6 Sumo Deadlift High Pull

6 Fast Box Jumps or Burpees

6 Push Press

Strength

Metcon (No Measure)

2-3 SETS

6/6 DB Goblet Step-up (45/30)|(20/15)

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

(No Measure)

*Perform Strength After the Workout!

Strength – HOME

Metcon (No Measure)

2-3 SETS

6/6 DB Goblet Forward Lunges

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

(No Measure)

*Perform Strength After the Workout!

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Workout – HOME

Metcon (AMRAP – Reps)

3 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Sumo Deadlift High Pull

1:00 – Up-Downs

1:00 – DB Push Press

1:00 – Double Unders

-1:00 Rest b/t Rounds-

(Score is Total Reps)