03.16.17

WOD

Mar 20

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:20 squat hold

30 single-unders

:20 handstand hold

30 single-unders

5 Broad jumps

30 single-unders

Metcon

Metcon (Time)

6 RFT: 100 m, Push Jerks, Front Squats and Hang Power Cleans

6 rounds for time of:

Run, 100 m

3 Push Jerks, 155/105 lbs

6 Front Squats, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

Rest 2 mins

Cool Down

Warm-up (No Measure)

Accumulate 3 minutes any variation plan