Saturday, January 19th, 2019

CrossFit Prince George – WOD

Barbell

Snatch (3 x 1 @ 75%)

Clean and Jerk (3 x 1 @ 70%)

Snatch Pull (3 x 3 @ 90%)

Snatch Grip Deadlift (3 x 3 @ 100%)

Front Squat (5 x 3 @ 75%)

Immediately after each set perform 3 high box jumps

Hero WOD

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

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