Saturday WOD

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (Time)

For time:

800m run

30 Shoulder press 95/65#

800m run

25 Push press 135/95#

800m run

20 Push jerks 185/135#

Scale 1:

400m run

25 Shoulder press 45/35#

400m run

20 Push press 45/35#

400m run

15 Push jerks 65/45#

Scale 2:

800m run

30 Sholder press 65/45#

800m run

25 Push press 95/65#

800m run

20 Push jerks 135/95#
Do not use a rack. Use 1 barbell and load your own weights.