WOD 21.08.19

CROSSFIT CLASS
TEAM OF 2
21-15-9
Thruster 43/30 kg
Cal Row
into
21-15-9
OHS 43/30 kg
WallBall 9/6 kg
into
21-15-9
Power Clean & Jerk 43/30 kg
Burpee Lateral OTB
*Pers 1 Completes 21 reps then Pers 2 Completes 21 reps…
**Scaled 15-12-9
Cap 30 min

WEIGHTLIFTING CLASS
Clean and Jerk
2×3 70% – 2×2 80% – 2×2 85% – 4×1 90%
Clean High Pull
3×5 100%
STRENGTH 5×5
Back squat
Bench press DB (3211)
Bench row DB (3113)