CrossFit P9

WOD: Quarta Feira - 15.07.15

Mobilidade
Ombro

Strength
4 x 3 of Drop Jerks @ 60% of 1RM for Jerk 

WOD
“Burn, Quads Burn”

Rx:
5 Rounds for Time of:
     • 10 Front Squats (115 lbs / 85 lbs)
     • 20 Box Jump Over (24" / 20")

Intermediate:
5 Rounds for Time of:
     • 10 Front Squats (95 lbs / 65 lbs)
     • 20 Box Jump Over (20" / 20")

Rx+:
5 Rounds for Time of:
     • 10 Front Squats (135 lbs / 95 lbs)
     • 20 Box Jump Over (24" / 20")

Scaled:
5 Rounds for Time of:
     • 10 Front Squats (65 lbs / 45 lbs)
     • 20 Box Jump Over (20" / 20")

1RM = 1 Rep Max