Thursday 17/3/16 WOD CrossFit Widnes

Performance Rowing (open gym)

WK1 Session 4

Refer to your personal program


Wendler Wk1

Shoulder Press

5 x 75%

5 x 80%

5 x 85%


AMRAP in 12 mins (performance)

11 x pullups

9 x Pistols

7 x HSPU (3" deficit)


AMRAP in 12 mins (Fitness)

11 x Pullups/Ring Rows

9 x Squats

7 x Shoulder Press 40/30kg

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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est



CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.