Tuesday, March 28, 2017

Lunges, Run, T2B

WOD

Bar Work 
"CrossFit Total"
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
 _________________________________________________________________

Body Weight Only (BWO)
For time / 18 cap
100 Lunges
Run 200m
50 Burpees
Run 200m
100 Lunges

Foundations 
For time / 15 cap
21 Burpees + 15 Box Jumps  + 9 Thrusters 75/55/35
Bike 20/15 cals
15 Box Jumps  + 9 Thrusters 75/55/35
Bike 20/15 cals
9 Thrusters 75/55/35

Conditioning 
3 RFT / 20 cap
50 Stationary Lunges, 75/55/35# (Rd 1: Back Rack, Rd 2: Front Rack, Rd 3: OH)
Run 400m
15 T2B

Competition 
Row / 9 Rounds
1:40on / :40 off
Rest 2 mins after round 5
Record meters for each round
Choose "Select Workout" then "Custom List" the "v1:40/20 r...9"
-then
3 mins to find a 1 rep max Clean & Jerk

                                                                                                                     
Kicker
Rest 1 minute
-then
Max Unbroken KBS, 55/35/25

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