Main – CrossFit

ADV RX WOD 1, 2 & 3

ADV 1: ADV RX WOD 1 (AMRAP – Reps)

Max Reps of:
4 min of Clean and Jerks 135/95
4 min of Rowing for Calories
4 min of Burpees

rest

ADV 2: ADV RX (Time)

2) For Time:
50-40-30-20-10 Wall balls 20/14
25-20-15-10-5 Box Jumps 24/20

Rest

ADV 3: ADV RX (Time)

3) 3 RFT
10 Bench Press 205/135
10 Bar MU
30 GHDSU

RX Weightlifting

RX 1: Clean and Jerk (Work up to a 3 rep max touch and go.)

RX WOD

RX 2: RX WOD (Time)

For Time:
50-40-30-20-10 (20/14)
25-20-15-10-5 (24″/20)