WOD 3/13/17

Congratulations To Those Of You
Who Have Finished OPEN WOD 17.3

Please Remember to Log Your Results on the
CrossFit Games Website by 8PM Monday Night

IF YOU STILL NEED TO DO/REDO
THE WORKOUT, MAKE SURE YOU DO IT
BEFORE CROSSFIT CLASS STARTS

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Banded OH Distraction, Couch Stretch, Knee to Wall Stretch
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-11:00
8min AMRAP @65-75% effort
10 UB T2B
10 Box Jumps (24/20)
10 UB Wall Ball (30/20)

11:00-25:00
A1) Front Squat 4 x 3 reps @85%
1min Rest
A2) 1 Strict C2B + 4 Kipping CTB Pull-ups = 1 Set
4 x UB Sets
2min Rest

25:00-28:00
WOD SetUp

28:00-51:00
For Time @Max Effort: (5min Cap)

9 Power Clean (135/85)
12 Bar Facing Burpees
15 Thrusters (135/95)
12 Bar Facing Burpees
9 Power Clean (135/95)
3min Rest

For Time @Max Effort: (5min Cap)
30 Thrusters (95/65)
25 Pull-ups,
20 Burpees to 8” target
15 Power Snatch (95/65)
5min Rest

For Time @Max Effort: (5min Cap)
21 Cal Row
21 Burpees over Erg
21 Cal Row