Friday 03.16.18 - CrossFit

A. Power Clean + Push Jerk 12 x 1

Every 45 seconds, for 9 minutes (12 sets):
Power Clean + Push Jerk

Build to a heavy set.

B. 5 Rounds For Time of Chest-to-Bar Pull-Ups and Barbell Thrusters

5 Rounds for Time:
– 8 Chest-to-Bar Pull-Ups
– 12 Barbell Thrusters @ 43/30 kg
Rest 1 minute between each round


Work to Rest ratio should be 1:2 or close to it.

C. Wall Sit 1 x 180 Seconds

Wall Sit for 3 minutes

Accumulate 3 minutes View on WodUp

Compare to other Fridays