Sunday Pump

Mar 24th, 2013

Category: CrossFit

Sunday Pump

Rach

Rach

There will be an Open WOD 13.3 re-test today at 12pm. No sign up necessary…just come ready to crush it.

Strength
4 rounds not for time of
Max Reps Bench Press at X weight

Rx – X = bodyweight
L3 – X = ¾ bodyweight
L2 – X – ½ bodyweight
L1 – X = ¼ bodyweight

rest as much time as needed between sets, make sure you have a spotter.

WOD
3 Rounds
10 Push-jerks (155,105)
20 Toes to Bar

Level 3 -(135,95)
Level 2 – (115,75)
Level 1- (85,45)
Advanced – (185,135)

DISCUSSION 1 Comments

  1. Gambee 03/24/2013 at 5:44 pm

    31 Rx (185), 14:20 ADV