For time: Buy in: 400m Run 100 DU’s/200 Single plus 10 burpees 21 HSPU 21 Pullups 100 DU’s/200 Single plus 10 burpees 15 HSPU 15 Pullups 100 DU’s/200 Single plus 10 burpees 9 HSPU 9 Pullups Buy out: 400m Run
4 Rds for time: 8 Power Cleans (185/115#) 20 Knees to opposite elbow 50 DU’S/100 Singles *If you are looking for more cardio instead of strength you can change your cleans from 8 reps to 16 reps and use lighter weight.
Strength WOD. Athletes will have 12 Minutes to find their 3RM on Back Squat. *All reps have to be consecutive. Re-racking in the middle of 3 reps is not accepted. WOD. EMOTM for 16 Minutes: Odd: 6 HSPU OR 6 Push Press Even: Run 200m or Row 225m *Athletes should pick the 2 […]
“Fran” 21-15-9 reps of: Thrusters (95/65#) Pullups Over the years of being involved with CrossFit from the stand point of just a client at a BOX or a competitor, the is one WOD that always gets people nervous. Is it because this 3-10 minute WOD will have you lying on the floor gasping for air […]