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Jordan & Drew Talks Brothers at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group MedBall Run
Partner WallBall Warm-Up


3 Rounds:
20 Sec: Hanging Hollow-Arch Practice
8 Scap Push-Ups


5 min: Forearm Barbell Smash

Workout of the Day for Wednesday, March 8th, 2017:
21-15-9*:
DB Push Press 50/35-lb
Chest-2-Bar

*15 Burpees Jump to Pull-Up Bar after each round

“After Party”
Squat Clean & Jerk, Every 90 Seconds:
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

*90 Seconds rest in-between sets

Sweat Sessions Workout for Wednesday, March 8th, 2017:
3 Rounds, 2 minutes at each station*:

Station 1:
Dumbbell Hang Clean & Jerk

Station 2:
10 Box Jump
10 Push-Up

Station 3:
10 KB Lunge
10 Toes-2-Bar

Station 4:
Calorie Row

*1 minute Rest Between Stations