WOD 1

6 minutes to find max power clean + hang power clean + shoulder to overhead anyhow (press, push press, push jerk or split jerk) 

This is to be done as a complex, with the hands on the bar for all three movements.

Standards and tips are in the video!

WOD 2

8 minutes to complete:

20 burpees to a plate (45/25lb plate for all athletes)

15 power cleans (75/55 beginner, 95/65 intermediate)

15 front squats 

10 push press

15 front squats

15 power cleans

Max burpees to a plate in remaining time

WOD 3

AMRAP in 7 minutes

Up ladder by 3’s

3 box jump up and overs (beginners may step up)

3 KB swings (Beginner: 45/25, Intermediate: 55/35)

3 weighted sit ups (Beginner: 15/10 bumper plate, Intermediate: 25/15 bumper plate)

3/3/3...6/6/6…9/9/9...12/12/12…15/15/15  

Wed, April 17, 2019 8:00 AM - 3:00 PM Eastern Standard Time
CrossFit SOTO
640 Alexandria Pike, Fort Thomas, Kentucky, United States
Rookie Rumble
Rookie Rumble Competitions is a premier Beginner Level Competition planning service for gyms across the country.

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