05/15/2018 WOD

Warm-up (No Measure)

10:00 for Quality:

Row 200m

10 Counterbalance Goblet Squats

10 Elbow-to-Arm Planks

CrossFit

Front Squat (5×3)

*Build over first three sets to challenging weight, leaving 2 good reps left in the tank

*Use 90% of top weight for sets 4 & 5

*Record heaviest weight

Metcon (10 Rounds for distance)

Row:

1:00 @7-9

1:00 Rest
*Rds 1-3 @7/ Rds 4-8 @8/ Rds 9-10 @9

*If partnered up add 0:10 transition so everyone gets full 1:00

*Record total meters each round

 

Endurance

Metcon (Time)

Annie-ish

25-20-15-10-5:

burpees

50-40-30-20-10:

situps

1-Mile Run (Time)

Max Effort 1-Mile Run

 

Extra Work

Metcon (Weight)

Farmers Walk:

4x100m
Rx+:

*4x150m