18 March 17

17.3 Crew

Open Workout 17.3 in the books!

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CrossFit.com | Sara Sigmundsdottir Does 170316 (Video)
 
Joe Rogan At 50: What Life Has Taught Me
 
Easy Balsamic Roasted Chicken
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WOD

 

Strength:

Dumbbell Floor Press x8
Pull Ups x sub-max (band ok)
Band Pull Aparts x 15-20
 

LI Conditioning:

4 Rounds – :45 ON / :15 OFF
Alternating Dumbbell Snatches
Lateral Jump Burpee
Alternating Dead Clean + Front Squat
 
-Rest 1:00 between rounds-
 

LII Conditioning:

4 Rounds – :45 ON / :15 OFF
Alternating Dumbbell Snatches
Burpee Box Jumps
Sandbag Shoulder + Squat
 
-Rest 1:00 between rounds-
 
Rx: M – 60# | F – 40#
 

Category: WOD

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