CrossFit Magnolia – CrossFitBench Press (5×4, same weight all 5 rounds)Metcon (Time)3 rounds: 10 clean & jerks (155/105) 10 burpees Rest 2:00 – exactly, mandatoryThis is intended to prepare you for Grace on Monday. If you cannot complete this WOD...
CrossFit Magnolia – CrossFitClean and Jerk (You can go heavy or just work on technique.)Metcon (AMRAP – Rounds and Reps)20 min amrap: 400m run 50 air squatsIf you struggle to maintain proper squat depth, use a medicine ball.
CrossFit Magnolia – CrossFitMetcon (Time)4 rounds: 25 burpee box jump overs (24/20) 7 sandbag over shoulder (150/100)Scale options: Lighter sandbag or less reps of the heavy sandbag. If you don’t finish in 30 minutes, you didn’t scale...
CrossFit Magnolia – CrossFitDeadlift (5×4, same weight all 5 rounds)Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsYou must complete all of each movement before moving to the next. Rx push-ups are chest to the ground. If you...
CrossFit Magnolia – CrossFitFrankenstein squat (3×8, same weight all 3 rounds)Metcon (Weight)WOD (not for time): 10-9-8-7-6-5-4-3-2-1: Push jerk Working up in weight each round For Rx, you must increase weight by 5# each round.From the rack. Compare to...
