CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Front Squat 5,5,5  (30,40,50%)

Bench Press 5,5,5  (30,40,50%)


WOD

3 minute AMRAP, 400 meter Run, MAX Kettlebell Swings 55#/35#

Rest 2 minutes.

3 minute AMRAP, 400 meter Run, MAX Thrusters 95#/63#

Rest 2 minutes.

3 minute AMRAP, 400 meter Run, MAX Pull Ups

Rest 2 minutes.

3 minute AMRAP, 400 meter Run, MAX Bar Facing Burpees

*Score each AMRAP separately.


Comments  

 
#1 RE: wednesday20170628jason 2017-06-28 20:06
SWOD
Front Squat 95,135,165
Bench 75,95,135

WOD
45 KB Swings
25 Thrusters
44 Pull Ups
19 BF Burpees

So going into this WOD my gameplan was to go HARD on every run. Then do my best to not stop on each exercise. I held a pretty good pace on each run 1:28,1:30,1:36,1:38...so mission accomplished.
 

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