2 MetCons Today…
And Again…
Stick With “ADV”… “Rx’d”… Or “Sx’d”… Or Whatever You Used Wednesday…
Move Fast!!!
***Judges Wanted!!! If You’re Interested In Helping Out At The RainCross Rumble & Want To Be A Judge… Please Get With Me ASAP!!! Thank You…***
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ALRIGHT… HERE WE GO!!!
Strength…
Front Squat
20 Reps… No More Than 5 Reps @ A Time……
Just Come In Knowing Your Original Starting Point… I Got You!!!
MetCon…
***Shoulder To OverHeads/Hang Cleans… ADV: M-135lbs…/F-95lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: M-75lbs/F-55lbs…***
***Box Jumps… ADV: M-30″/F-24″… Rx’d & Sx’d: M-24″/F-20″…***
***Push Ups… ADV & Rx’d: M&F- On Toes… Sx’d: M&F- Hand Release Push Ups…***
20 Min TIME CAP… 10 Min TIME CAP For Each WOD…
WOD 1…
For Time:
30 STOHs
30 Box Jumps
20 STOHs
20 Box Jumps
10 STOHs
10 Box Jumps…
400 Meter Run… TIME!!!
10 Min TIME CAP!!!
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WOD 2…
For Time:
30 Hang Cleans
30 Push Ups
20 Hang Cleans
20 Push Ups
10 Hang Cleans
10 Push Ups…
400 Meter Run… TIME!!!
10 Min TIME CAP!!!
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3…2…1…GO!!!
8.5.2018 WOD & Scores…
RainCrossStrengthandConditioning 