WOD for 21 Oct

CrossFit 89. At Frederick gym. 11:40. 

   

1. “I like to move it”

For time 

9-6-3

Power Clean (205#/145#)

*about 70% of your 1rm clean but not over 205# and 145#

21-15-9

Burpee over the bar

   

2.  5-7 sets not for time 

6 strict pull ups 

6 pendlay rows (heavy but smooth weight)

One thought on “WOD for 21 Oct

  1. Knocked out the METCON in 4:06. I did the PCs at 165#s unbroken. 165 is my 70 percent.

    Cruz had his first workout in several months so he is back in action which is exciting.

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