WOD Monday 2/11/19

CrossFit Springfield – Group WOD

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Clean and Jerk (18 Min Clock: See comments for schedule)

0-1: 3 @ 50%

1-2: 3 @ 55%

2-3: 2 @ 60%

3-4: 2 @ 65%

4-5: 2 @ 70%

5-6: REST

6-7:30: 1 @ 75%

7:30-9: 1 @ 80%

9-10:30: 1 @ 85%

10:30-12: 1 @ 90%

12-14: 1 @ 95%

14-16: 1 @ 100%

16-18: 1 @ 105%

Metcon (Time)

3 RFT:

21 Wallballs, 20/14lb to 10/9’

15 Burpees over bar

9 Ground to OH, 155/105lb

Metcon (Calories)

Cool Down:

7 Minute Row for Calories

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