CrossFit P9

WOD: Quarta Feira - 10.06.15

Mobilidade
Ombro

Strength
5 x 2 of Push Jerks @ 75% of 1RM for Push Press

WOD
“The Roof”

Rx:
3 Rounds for Time of:
     • 20 STOs (115 kg / 85 kg)
     • 10 Box Jumps (24” / 20”)
     • 550m Run

Intermediate:
3 Rounds for Time of:
     • 20 STOs (95 kg / 65 kg)
     • 10 Box Jumps (24” / 20”)
     • 550m Run

Rx+:
3 Rounds for Time of:
     • 20 STOs (135 kg / 95 kg)
     • 10 Box Jumps (30” / 24”)
     • 550m Run

Scaled:
3 Rounds for Time of:
     • 20 STOs (65 kg / 45 kg)
     • 10 Box Jumps (24” / 20”)
     • 550m Run

1RM = 1 Rep Max
STO = Shoulder-to-Overhead