3.23.16 – WOD 


Athlete: Andrew R. performing Double Kettlebell Russian Swings. 




Strict Press, 5 X 3, heavy 


15 minute running clock:

9 minute AMRAP of:

3 Ring Muscle-ups

6 Thrusters, 95/65 pounds

9 Box Jumps, 24/20 

Immediately followed by 6 minutes to find:

1RM Squat Clean Thruster

Optional Accessory Work:

3 sets NOT for time of:

30 Banded Tricep Extensions

30 Banded Lat Pull Downs

30 Banded Straight Arm Pull Downs



EMOM X 30 of:

Minute 1 = 15/12 Calorie Row

Minute 2 = 12/10 Calorie Bike

Minute 3 = 9 Burpees

Minute 4 = 6 Strict Pull-ups or Ring Rows

Minute 5 = 3 Dumbbell Man Makers 

Minute 6 = Rest 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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