Indianapolis, fitness
3.12.19 WOD
March 11, 2019
3.14.19 WOD
March 13, 2019

3.13.19 WOD

Indianapolis, Hendricks County

CrossFit WOD

1a) Close Grip Bench Press: 4 x 5. Rest 45s.
–60% set 1, 70% set 2, 80% set 3, 85% set 4
1b) Legless Rope Climb: 4 x 2. Rest 45s.

Rx: Rope climb w/ legs
L2/L1: 10 pull-up, 2 half rope climbs

For time:
9-15-21*
Hang power snatch (95/65)
T2B
*500m row/ or 25/20 cal bike after each set
18 min cap

Rx+: 115/75
L3: 75/55
L2: 65/45, knee lifts
L1: Empty bar, Abmat sit-ups

Extra Credit
DB pullovers: 4 x 12. Rest 60s.


Burn WOD

15:00 AMRAP:
5,10,15 . . .
Bike calories
Alt DB snatch

5:00 Rest

5:00 AMRAP
Renegade rows

Foam roll

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