Performed at: | Project 9 CrossFit |
Description: | WARMUP 300m Row 3 Rounds 10 Jumping Pull Up 7 bar thrusters 5 inch worms Shoulder Prep/hip prep Pre Strength WOD: 310 GM w bar or PVC STRENGTH Deadlift Warm-up: 535% 545% 355% Set 1: 360% Set 2: 370% Set 3: 3+x80% WOD 10 Rounds 5 Chest to Bar Pull Up 5 Shoulder to Overhead RECOVERY Coaches Choice |
Results: | 16m 22s Workout scaled |
Modifications at: | Strength: 5@55, 5@65, 3@75, 3@95, 3@105, 2@125; WOD: 2 rounds with 55#, 8 rounds with 45#; blue and green band for pull-ups |