Main – CrossFit
Main WOD
A: Luke (Time)
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Womens weight – 105#
SWOD
S-: Metcon (Weight)
S-A. Build to a Heavy Press in 20 minutes
S-B. Build to a Heavy 3 rep Back Squat in 20 minutes
S-C. Sled Drag 20 minutes or Airdyne 20 minutes