WOD Friday 11/2/18

CrossFit Springfield – Group WOD

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Clean and Jerk (See comments for format)

3 x 3 (Light) Lift EMOM

3 x 2 (Moderate) Lift Every 90 Seconds

3 x 1 (AHAP) Lift Every 2 Minutes

Schedule…

0-1: 3 reps

1-2: 3 reps

2-3: 3 reps

3-4:30: 2 reps

4:30-6: 2 reps

6-7:30: 2 reps

7:30-9:30: 1 rep

9:30-11:30: 1 rep

11:30-13:30: 1 rep

Metcon (Time)

*25-20-15-10-5 RFT:

Alternating 1-Arm DB Snatch, 50/35lb

Burpee over DB

*50-40-30-20-10 DUs after each Round

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