Week 4 Day 3

Oct 27, 2022 | WOD

Announcements

đź’šVeterans day fundraiser shirts are availableđź’™ for preorder. This is a short window, plleeeaasseee get your order in early (deadline is 10/29). Shirts are $30, $10 of that goes to Veterans Village of San Diego.

No CrossFit class on Friday 10/28 @ 6pm… Yoga while sipping of your favorite adult drinks incorporated into the stretch session (wear your Halloween costume) .

CrossFit ATR – Weightlifting Class

View Public Whiteboard

Hang Clean (from blocks, B/K)

E2:00 x 5

2 Clean from Blocks (B/K) @ 80%

Jerks Dips

E1:30 x 7

5 Jerk Dips @ 110% (0:05 pause before first rep)

Power Jerk

E2:00 x 5

2 Power Jerk @ 65-70%

Metcon (Checkmark)

3 Rounds of:

12 Cable Tricep Extensions

12 DB Front Raises

10 Lateral Raise to OH (plates)