Crossfit LPF – CrossFit
Everyday Hero Service Cup WOD 3A (Time)
(18) A/B Clock
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks 135/95
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
P- 8 shuttle runs each time, BB 95/65+/-
Once 15 minutes are over, complete…
Everyday Hero Service Cup WOD 3B (Weight)
If you are competing in the service cup, do this.
In 3 minutes, establish:
1-rep-max clean and jerk