4/12/12

By Neil on April 11, 2012 in cross fit

Warm Up:

Tabata row 6 damper setting
Burgener warm up / MWOD

Xfit SWOD:

Bench Press

Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. 5 sets of 10 reps @ 50%.

Then…

Complete 21-15-9 reps for time of:
Box jump (24″)
Power snatch (75#/45#)
Toes to Bar

Post weight and time to comments.