03.27.14 | CrossFit and Strength & Power

The last Open workout is announced tonight!

The last Open workout is announced tonight!

CrossFit:

Skill: Clean Every :30 for 8:00, 2/65%

WOD: 21-15-9 reps for time of:
Thrusters
Evil Wheels

RX+: 135/95#
RX: 95/65#
Scaled: 65/45#

Strength & Power:

Clean and Jerk
4 sets x 3 @ 75%
Squat
65% x 5, 75% x 5, 85% x 5+
Bench
5 sets x 5 @ 75%
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up
35 reps in fewest # of sets

Posted in Arlington Heights WOD.