Saturday, Nov. 7, 2015

Warm Up: 2 rounds

  • 200 m Run
  • 10 Lunges + Twist
  • 10 HRPU
  • 10 KB Swings

WOD: Vero Beast Prep

The CrossFit competition is next Saturday so use today to test out the WODs and work on skills.

WOD 1: 3RFT

500 m Row

7 Pwr Snatch Rx: 135/85; Scaled: 65/45

2 Rope Climbs Rx: 15′; Scaled 10′

* 8 min time cap

WOD 2: For Time

60 calories – Ski Erg

50 Dubs/100 Singles

30 Pwr Cleans Rx: 155/105; Scaled 95/55

20 HSPU/Scaled HRPU

* 12 min time cap

Floater WODs

WOD 1: AMRAP in 2 mins

RX: Burpee MU

Scaled: Burpees to a plate

WOD 2: 2 min time cap

30 Cal on air bike

AMRAP of Thrusters Rx: 95/65; Scaled: 65/35

Rest between WODs as needed.