CrossFit WOD, April 9, 2022

by | Apr 8, 2022 | Uncategorized | 0 comments

04/09/2022

Deadlift (5 Rep Max)
Opt.1 -test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt.2 -Build- 4×5 @ 77.5% of 1RM
Opt. 3-Volume- 10 min EMOM 5 reps @ 55% of 1RM
Opt. 4-Pull-up Challenge make-up
Metcon (AMRAP – Reps)
Partner WOD!
0:00-5:00
60 Back Squats (from rack)
+ME Calorie Row/Bike
5:00-10:00
40 Clean and Jerks
+ME Calorie Row/Bike
10:00-15:00
30 Pullups/10 Rope Climbs
40 KTC/TTB’s
+ME Calorie Row/Bike

Rx 95/65
Rx+135/95

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