WZA OQ 3

WZA OQ 3

Announcements

One WOD at 9:30am on Labor Day

CrossFit Isorropia – Barbell Club

Warm-up

*Athelete’s choice

Metcon (AMRAP – Rounds and Reps)

Every 4:00 complete 3 rounds of:

12 deadlifts

9 hang power cleans

6 shoulder to overhead

*If you complete the 3 rounds within the 4 min. window increase the weight to the next load and add 4 min. to your time cap, and immediately begin on the next three rounds.

Rd. 1 95/65#

Rd. 2 135/95#

Rd. 3 155/105#

Rd. 4 185/130#

Rd. 5 205/145#

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