Performed at: | Project 9 CrossFit |
Description: | WARMUP 500m Row 3 Rounds 5 Pullups 50 Long Jumps 5 Slam Balls Hip Prep/Shoulder Prep- PVC pass throughs STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD AMRAP in 9 Minutes 9 Box Jumps (30/24) 12 Ring Dips 15 KB Swings (55/35) RECOVERY Superman 10, 10, 10 Banded Hamstring Stretch 2 min each |
Results: | 3 rounds 16 reps Workout scaled |
Modifications at: | Box step ups, ring dips with blue band, 8kg KB |
Athlete's Notes: | OHP 1RM 70 |