Wednesday 1/6/16 WOD CrossFit Widnes

Strength

Shoulder Press

5 x 65% 1RM

5 x 75% 1RM

As many at 85% 1RM

WOD 1 - record fastest and slowest times

11 x Rounds of 50m Sprint

Recovery is the walk back to the start

WOD 2

4 x RFT

11 x Box Jumps

11 x Power Cleans 70/50kg

11 x KB Swings 24/16kg

***scale the weights according to your barbell ability and strength