WOD's - Week 3/9

CrossFit Workouts - Week 3rd of September Monday 3/9 Squats 8-1 @ 70% 1RM Fight Gone Bad 3 Rounds of EMOM 1) max wall balls 2) SDHP 45/30 3) Box Jumps 20" 4) Push Push 45/30 5) Cal Row 6) Rest

Tuesday 4/9 Max height Box Jumps Max Dips - 5 attempts 8x E2.5MOM 200m Row

Wednesday 5/9 Kipping Practice 1500m row 20 pull ups 20 DB squats 10 pull ups 10 DB Squats 10 Burpees 10 Press ps 20 Burpees 20 press Ups 1500m row

Thursday 6/9 E2MOM x 10 5x Deadlifts


3 Rounds for time 25 KB Swings 25 Wall Balls

Friday 7/9 Strict Press Build To heavy 8 Reps 3 rounds 400m Row 50 air squats 15 pull ups

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