May 9, 2018
Conditioning:
3 Rounds of:
10 Burpees to 6″
400m Sprint
Rest 2:00 between rounds.
*The Goal here is to sprint each round. Push hard!!!
Metcon: Lady WOD – “Linda”
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (1.5 x Bodyweight)
Bench Press (Bodyweight)
Cleans* (3/4 x Bodyweight)
*Cleans can be Power or Squat.
If unable to use the Rx’D weights, choose weights that you are able to complete the larger sets with about 2-3 sets. CrossFit prescribed these weights with this being the #2 Regionals Workout: M: 295-195-145; W: 220-135-105.
And NO, we are not doing this because it is a Regionals workout. It was already in our programming before the release of the Regional WODs.
GYMNASTICS Class at 5:30pm
Topics Covered:
Review of the Hollow & Arch
the Gymnastic Ring Row
Strict Pull ups
