CrossFit P9

CrossFit P9: Quarta Feira - 05.08.15

Mobilidade
Ombro

Strength
4 x 3 of Split Jerks @ 70% of 1RM for Clean & Jerk 

WOD
“Run, Hop, and Jump”

Rx:
20’ AMRAP of:
     • 600m Run
     • 30 Wall Balls (20 lbs / 14 lbs)
     • 20 Box Jumps (24” / 20”)

Intermediate:
20’ AMRAP of:
     • 600m Run
     • 30 Wall Balls (16 lbs / 12 lbs)
     • 20 Box Jumps (20” / 20”)

Rx+:
20’ AMRAP of:
     • 600m Run
     • 30 Wall Balls (20 lbs / 14 lbs)
     • 20 Box Jumps (30” / 24”)

Scaled:
20’ AMRAP of:
     • 400m Run
     • 20 Wall Balls (16 lbs / 9 lbs)
     • 10 Box Jumps (20” / 20”)

1RM = 1 Rep Max
AMRAP = As Many Reps as Possible