Main – CrossFit
Great work on 12.4….lots of BIG GAINZ!!! SO glad to see such improvement in you all….cheers
Main WOD
M-1: Metcon (4 Rounds for time)
On a continuous running clock complete
the following from …
0-6:00 min – 1k row + 15 burpees over erg
6:01-12:00 – 60 KB swings 53/35 + 100 DUs
12:01-18:00 – 20-15-10-of
Med ball clean + deadlift 185/115
18:01 – 24:00 – 800m run + 40 T2B
Competition WOD
C-1: C/J clusters (Build over sets ; 4 sets)
1.1.1.1 rest 2-3 b/t build over sets
Starting set @ 70% ish
C-2: MU/HSPU ladder
1-5-1 of each ; alt movements
Try to cycle each set UB
C-3: Metcon (Calories)
5 sets of 20s AD sprint ; rest 2:40 b/t
SWOD
(No Measure)
A-Iron Scap
B-3 x 20 Glute Bridges
C-10 Rounds of:
1 Minute sled drag or 200m Run
*30 Second rest