WOD – Wednesday 22 March 2017

  • OLYMPIC LIFTING:
    6 sets:
    1 Full Clean + 1 Full Clean and Jerk
    @ 80-85% of 1RM

  • METCON:
    4 x 3min AMRAP:
    15 Burpee Box Jumps
    Max Rep Wallballs in Remaining Time.
    Rest 2 minutes between amraps.
  • CFP LITE:
    4 x 3min AMRAP

    20 Burpees
    Max rep air squats
    Rest 2 minutes between amraps.

  • CFP PERFORMANCE:
    Gymnastics Skill Work
    4 Rounds
    5 toes to bar
    5 chest to bar-pull-ups
    5 Bar Muscle ups
  • CFP+:
    Ring muscle-ups:
    – Progressions
    – Strict
    – Kipping
    – Multiples