WOD

Wednesday 3/20

Wednesday 3/20
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 8 Minute EMOM
1st – 2 Power Clean & Jerks @60-70%
2nd – 5 Box Jumps

B. 10 Minute EMOM
1st – 1 Power Clean & Jerk @80-90%
2nd – 3 Box Jumps

*Aim to increase height of box as technique allows

C. 12 Minute AMRAP
40 DB Alt. Single-Arm Clean & Jerks
400m Run

Beg – 25/15
Int – 35/25
Adv – 45/35

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. “What The Devil?” For Time:
12-9-6-6-9-12
Devil Press
Double-unders (2:1 singles)

*After Rounds 1-3: 150m Single arm DB Farmers Carry
*After Rounds 4-6: 150m Single arm DB OH Carry
*20 minute time cap

B. 10 Minute AMRAP
100 KB Deadlifts
50 Push-ups

*In Teams of 2
*Partners alternate reps as they see fit

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