Wednesday WOD @ CrossFit Mahwah

Warm-up
Clean and Shoulder Focus
 
Weightlifting
Fit: Shoulder Press (3x5 (add 5lbs from Last))
 
Wend: Shoulder Press ( 3-3-3+ 70%-80%-90%)
 
Metcon (Weight)
EMOM 10 Min
Fitness 8/6 - RX 10/8 Cal Row - RX+ 12/10

Rest 2 Minutes

EMOM 10 Min
6 Power Clean and Jerks @ 50-60% of 1RM Clean

 
Should be able to complete in :30-:45 seconds 10/8 calories is the target for RX. If you are unable to row 10/8 cal consistently within :45 seconds please scale down to 8/6. Push yourself to pull hard this is a max effort activity.

 

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