WEDNESDAY WORK

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3/21/18 WEDENSDAY CROSSFIT

A. Back Squat (3x3 65%)

Superset with 3 Box Jumps for Height

B. Good Mornings (3x8 @ 20% of BS)

C. Metcon (Weight)

3 Sets of 45 sec stations:

1. D-Ball or Plate Hold at chest
2. Assault Bike Cal
3. Vertical Hollow Body Hold from PU bar
4. Parallel Wall Sit
5. REST

15 seconds of rest/transition between movements

*Score = weight for the hold.
*If you had to break during any of the holds decrease 5# for each break on your score.