Performed at: | Project 9 CrossFit |
Description: | WARMUP 400m run 50 High Kick 20 Second Dead Hang 25 Duck Walk Hip/Shoulder Prep STRENGTH Squat Warm-up: 535% 545% 355% Set 1: 565% Set 2: 375% Set 3: 1+x85% WOD Jenny As Many Rounds As Possible in 20 Minutes: (use 45lb bar) 20 Overhead Squat 20 Back Squat 400m Run RECOVERY Pigeon Pose on Box 2min each Lacrosse Ball Shoulders and Upper Back 3min |
Results: | 2 rounds 40 reps Workout scaled |
Modifications at: | 20 OHS with 15lb bar 20 back squats with 15lb bar |
Warmup: | STRENGTH: back squat - 5@25 lbs, 5@30 lbs, 5@35 lbs, 5@40 lbs, 5@45 lbs, 5@50 lbs |