Clinton Hill, East Williamsburg – CROSSFIT
Williamsburg Grand Opening June 18th
Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.
C3W3: Back Squat (5-3-1 AMRAP on last set)
3 x 85% TM + 10#
1 or more x 95% TM + 10#Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify
WOD Metcon (AMRAP – Rounds and Reps)
3 Clean & Jerks (155/110)
8 Ring Dips
24 Double Unders
Scale splits jerks as need…should be a heavy triple. Rx+ is allowed if you can tng.
Box Dips should done with two boxes.
3:1 scale for single unders.