8.3.15 – WOD 

Athlete: Justin F. completing his first Muscle-up under the watchful eye of Coach Joe. 




Back Squat, 3-3-3+

• using 90% of your actual 1RM, take 70%, 80%, 90% of that number for each of the above sets

(+) means to complete as many reps as possible while maintaining no longer than a 3 second break between reps. Minimum of 3 reps


” Running Grace”

3 rounds for time of:

Run 400 meters

10 Clean & Jerks, 135/95 pounds  

Optional Accesory Work:

3 x superset with Dumbbells of:

10 Upright Rows

10 Reverse Flys

10 Bent Over Rows 

• transition quickly between movements; rest as needed between rounds



30 minute running clock:

:30 Pull-ups

:30 Rest 

:30 V-ups

:30 Rest

:30 Lateral Hop over Rogue Block

:30 Rest 

:30 Burpees

:30 Rest 

1 minute Rest 

• Repeat x 6 rounds 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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