3-11 WOD
Posted on Tuesday March 10, 2015 by CrossFit SW Portland
Wednesday:

WarmUp

Row 600m
Couch
3 Rounds
8 RingRow
6 Bootstrap
6 Cossack
3x Goblet squat hold bottom 30 sec
WarmUp BackSquat

1) EMOM8 BackSquat x 1 rep @90-95% of 1RM
2) AMRAP10
5 DeadLift 185/120#
10 DB PushPress 35/20#
15 BoxJump
Cool
RestWalk 200m / Couch / Roll
$$$
Push up challengers do this: your score divided by 2 +16.
3 min DU work
3×10 Hollow Rocks

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