WEDNESDAY

STRENGTH:

press

7/5/3/1/1/1

CrossFit WOD:

amrap 12 min:

3 deadlift 225#/155# RX+ 255#/185#

3 ring dips

6 deadlift

6 ring dips

9 deadlift

9 ring dips

ect … increase by 3 each round

EXTRA CREDIT:

75 medball cleans for time 20#/14#

CHECK OUT THIS VIDEO DEMO OF THE MEDBALL CLEAN …