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WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm, 7pm

CrossFit Essentials

6pm

WOD

1.

Push Jerk

3RM

2.

Press (Week 3)

5 x 75%

3 x 85%

1 + x 95%

*last set are for max reps

3.

5 rounds

150m Plate Carry

(carry plate across chest)

24 Step Ups (plate across chest)

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Watch:

CrossFit and SAT Prep at NorCal CrossFit – video [wmv] [mov] [HD mov]