Search

WOD28032021, SUNDAY




WARMUP

5 min ANY MACHINE

Then, 2 rounds:

. 15 goblet squat

. 3/side DB/KB OH lunges


TASK 1: STRENGTH

A. Back squat 65%

. 3 sets, 8 reps

Every 2:30 mins


B. Plate OH box step up

4 sets, 12 reps alt.


TASK 3: CONDITIONING

OPEN WORKOUT 21.3 & SURPRISE WOD 21.4

FOR TIME (TIME CAP: 15 mins)


. 15 front squats

. 30 T2B

. 15 thrusters

Rest 1 min


. 15 front squats

. 30 chest to bar

. 15 thrusters

Rest 1 min


. 15 front squats

. 30 muscle up

. 15 thrusters


Time begins immediately following 21.3


COMPLETE THE FOLLOWING FOR MAX LOAD:

. 1 deadlift

. 1 clean

. 1 h.clean

. 1 push jerk

189 views0 comments

Recent Posts

See All
D7D45302-2D39-4FA6-95F2-502BF8332C5D.jpe

​© 2020 by Unlimited Plus Crossfit

Follow us

  • Facebook - White Circle
  • Twitter - White Circle