CrossFit WOD, March 29, 2019

JackieInspirationHow sleep loss may contribute to adverse weight gain:
https://www.sciencedaily.com/releases/2018/08/180823095946.htmWarm-upWarm-upI. 3 Rounds (R1 → R2 → R3)
1:00 Row (EZ) → 1:00 Row (Mod) → 1:00 Row (Fast)
5 Air Squat → 5 Jumping Squats → 5 Empty BB Front Squats
5 Strict Presses → 5 Push Presses → 5 Push Jerks
5 Push-ups → 5 Tempo Push-ups → 5 Pike Push-ups
5 Hollow Rocks + 5 Supermans → 5 Kip Swings → 5 Kipping Pull-ups

II. begin warming up Thrusters for WL sectionWeightliftingThruster (est a 5 rep Thruster)ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*
*Bar can not stop overhead or on the shoulders at any point.MetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsScaling
Thrusters — decease the weight if needed so you can complete a large chunk of reps. If athletes cannot hold the barbell in their front rack due to mobility issues, substitute it with DB Thrusters.

Row — scale the distance down to something manageable if needed (500m or 750m).

Pull-ups — scale to Jumping Pull-ups or Ring Rows.Optional Accessory Work40 Strict Knee Tucks or Strict T2BNewsJoin us TOMORROW morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

TOMORROW at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

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