3-18-15 WOD

Hot, Sweaty, and Muscles.... Mmmmmmm Muscles....

3-18-15 WOD

CrossFit: 

A.

Make sure to have your weight ready for your own switches on the bar and keep your work area clear... Good luck with your grip!

For Time 

20 Deadlift @ 95/135#

5 C2B Pull Ups

15 Deadlift @ 145/185#

10 C2B Pull Ups

10 Deadlift @ 165/205# 

15 C2B Pull Ups

5 Deadlift @ 185/225# 

20 C2B Pull Ups

B. 

5x90 second Sprints with 2 Min recovery between rounds

Fitness:

A. 

With a running clock 

3 RFT 

15 Wall Balls 14#/9’ or 20#/10' 

15 Russian KBS 60/80#

15 T2B, Hanging Leg Raise

When finished three rounds rest exactly 3 minutes and repeat A. 

Mark total time once complete the second set of three rounds including your three minute break.  

B. 

5 Min AMRAP
20 KB Snatches 30/50#
10 Jumping Pull Ups