020819 Crossfit


CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard


Coach led warm-up


Bench Press

Grab a buddy or 2, a rack, a bench and go through 15 min of:

5×5 building in weight each set

working up to about 70% of max

**Record heaviest set of 5 reps**


Metcon (Time)

4 Rounds

10 DB hang clean & jerk 50/35

(5 right, 5 left)

18 Ring push ups or plate deficit push ups

14 Double DB front rack lunges 50’s/35’s

Categories: WOD

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