Wednesday 10.31

Wednesday 10.31

Rx+ only if you wear a costume the entire class!

 

CrossFit

Strength : Low Bar Back Squat
3-3-3-3-3…3rd rep is pause for 3 seconds

WOD : For Time. 20 minute time cap
Run 1200m
60 Pull-ups
50 KB Swings 53/35
40 Burpees

S: Run 600m, 35/26
L1: Run 800m, 35/26

Rx+: 70/53

 

Sweat

Core : For time, 12m time cap
100 Russian Twists
30  Barbell Roll Outs

Conditioning : For Time
Run 800m
40 Eye high swings 53/35
40 MB Thrusters 20/14
Run 800m

 

The Program

1. Strength and WOD

2. EMOM 20m
O: 1 Clean Pull + 2 Squat Clean, heaviest able
E: 6 Cal AB Sprint