1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Tuesday 10-1-13

"Strengthen Your Brothers"

W.O.D. Tuesday 10-1-13

SWOD – 12,8,6,4,2 Strict Press

Skill – Kneeling Clean and Jerk

3×6 clean then jerk right foot then jerk left foot. If possible start with PVC and end with weighted bar.

WOD – 5,4,3,2,1

185/115 Split Jerk*
185/115 Bent Row
*must clean first rep from the floor
**1/2 gasser after each set.

Accessory –
3×10 Evil Wheels
2×12 lateral raise, front raise, barbell curl, wrist curl

Wednesday class will meet at 8am.

%d bloggers like this: