637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

4/14/14

April 13th, 2014

Strength:

BSQ

Warm up (60-90 sec rest)

5 reps at 40% of 1 RM

5 reps at 50% of 1 RM

5 reps at 60% of 1 RM

Then:

75% X 5, 80% X 5, 85% X 5

3 min rest between sets

 

WOD:

12 min AMRAP

3 slam balls (30/20)

3 box jumps (24/20)

3 PCLs (135/95)

6 slam balls (30/20)

6 box jumps (24/20)

6 PCLs (135/95)

9

9

9

keep going by 3s

Leave a Reply

Your email address will not be published. Required fields are marked *