All I Gotta Say Is…
DON’T DO THE MATH!!!
A Little Different Than Your “Normal Friday”… A Little Different Than Your “Normal CrossFit” WOD…
This Is Not Gonna Be A Lung Burner…
But…
You Gotta Move To Finish!!!
ALSO… THERE WILL BE A 9 ATHLETE CAP TODAY!!! Unless You Have A Bench For Bench Pressing You Wanna Bring In… HURRY UP AND SIGN UP FOR A CLASS… 1ST COME 1ST SERVE!!!
Happy… Happy Friday…
Hope To See Everyone Bright & Early Saturday Morning… Hoping To Have 2 Athletes Per Team…
WOD 1… 7 Min AMRAP…
3 Min Rest…
WODs 2 & 3… 12 Min Time Cap…
3 Min Rest…
WODs 4 & 5… 7 Min AMRAP…
3 Min Rest…
WOD 6… 5 Min Time Cap…
40 Mins Total “Competition”…
NO SNEAK ATTACKS… I Promise!!! Remember… 8:45AM!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Bench Press… ADV: M-185lbs/F-95lbs… INT: M-135lbs/F-65lbs… Sx’d: M-95lbs/F-45lbs…***
***Push Ups… Rx’d For All Levels… On Toes/Chest To Deck…***
***GHD Sit Ups… Rx’d For All Levels… MOD 1: Strict AbMat Sit Ups… MOD 2: Momentum AbMat Sit Ups…***
***MedBall Slams… Pick Your Poison!!!***
30 Min TIME CAP!!!
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For Time:
5 Bench Press
5 Push Ups
10 GHD Sit Ups
20 Air Squats
1 MedBall Slam…
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5 Bench Press
5 Push Ups
10 GHD Sit Ups
20 Air Squats
2 MedBall Slams…
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5/5/10/20/3…
5/5/10/20/4…
5/5/10/20/5…
5/5/10/20/6…
5/5/10/20/7…
5/5/10/20/8…
5/5/10/20/9…
5/5/10/20/10…
5/5/10/20/11…
5/5/10/20/12…
5/5/10/20/13…
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5 Bench Press
5 Push Ups
10 GHD Sit Ups
20 Air Squats
14 MedBall Slams…
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5 Bench Press
5 Push Ups
10 GHD Sit Ups
20 Air Squats
15 MedBall Slams… TIME!!!
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3…2…1…GO!!!
Mando
2.21.2019 WOD & Scores…
RainCrossStrengthandConditioning 