206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Friday 3399
formats

Friday 3399

Published on August 28, 2015, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

CFBV Dynamic Warm up

with an empty barbell

3 rounds

5 good mornings

5 Push Ups

5 Back Squats

Weightlifting

Bench Press or Deadlift (10×5)

LIfters Choice 10 Minute EMOM of 5 Bench Press or 5 Deadlifts, working up to a moderate weight for the day.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest