3 and Done


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

WOD#1: Row/ Burpee/ Front Rack Lunge (AMRAP – Rounds and Reps)

8 min AMRAP

10/8 Cal Row SPRINT

10 Lateral Burpee Over Barbell

10 alt. Front Rack Lunge (95/65)
REST 2 Min and Start WOD #2

WOD#2: A.B./ BX Jump/ P Snatch (AMRAP – Rounds and Reps)

8 min AMRAP

8/6 Cal Assault Bike SPRINT

8 Box Jumps (24/20 )

8 Hang Power Snatch (95/65)
REST 2 Min and Start WOD #3

WOD#3: Run/ Wall Ball/ Pullups (AMRAP – Rounds and Reps)

8 min AMRAP

200m Run

6 Wall Ball (20/14) RX+ (25/20)

6 Pullups (RX+ Strict)

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»