FRIDAY WOD March 1, 2019

28
Feb

FRIDAY WOD March 1, 2019

CrossFit WOD
PERFORMANCE

A.
Rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Bar-Facing Burpees

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

CrossFit WOD
FITNESS

A.
Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters
Burpees

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

“CF580 Friday Challenge ”
Complete as many rounds and reps as possible in 60 seconds of:
5 Pull Ups
5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.

Have fun and post your results to SugarWOD!