Friday, Oct 21st, 2016

Crossfit will be closed Saturday, Oct 22nd. Have a good weekend.

 

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 1 Rep Max Clean & Jerk

 

B) WOD

For Total Reps:

0:00-5:00 min
Run 800m
Into Max Reps of Push Press 95/65
5:00-7:00 min
Rest
7:00-11:00 min
Run 600m
Into Max Reps of Front Rack Lunges 95/65
11:00-13:00 min
Rest
13:00–16:00 min
Run 400m
Into Max Reps Box Jumps 24/20
* Score Total Reps
* Scale runs so you would have between 1:00-1:30 to work with on the second movements