March 20

03212016 WOD


3/21/2016 WOD

Split Jerk
Strict press

6 rounds against a 9 minute cap.
5 Thrusters (fitness 95/65 competition 115/75)
10 Pullups (competition chest to bar)
15 Situps (competition GHD)
immediately after the 6th round or the 9 minute cap: 800 meter run

*there are two scales. Fitness and competition. One of the great things about the crossfit is how well the program can be scaled to match all fitness levels. Reps, load, volume and rest can all be decreased or increased accordingly. Movements can also be modified to meet the needs of the individual. The competition scale is basically RX+
How to scale this workout:
Start with the fitness scale then scale your workout to where you are completing each round in under:90. Scale up if you can do it under a minute.


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