Lots Of Grippy Stuff & Lots Of Running… That Is All…
At Least There’s No Farmer’s Carries…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***”Single & Controlled” DeadLifts @ 75% of your 1 Rep Max***
***KettleBells… Same Weight For Both Movements… As Heavy As Possible…***
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For Time:
3 DeadLifts
15 KettleBell Hang High Pulls
15 American KettleBell Swings
800 Meter Run
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3 DeadLifts
12 KettleBell Hang High Pulls
12 American KettleBell Swings
400 Meter Run
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3 DeadLifts
9 KettleBell Hang High Pulls
9 American KettleBell Swings
200 Meter Run
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3 DeadLifts
6 KettleBell Hang High Pulls
6 American KettleBell Swings
100 Meter Run
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3 DeadLifts
3 KettleBell Hang High Pulls
3 American KettleBell Swings
Yellow Curb Run… TIME!!!
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3…2…1… GO!!!
Mando
Memorial Day Murph Variations…
Remember… You Can Always MODify The Run With A 2K Row… 2K Ski… Or 3 Mile Bike… Or We Can Cut Those Numbers In Half… Pull Ups… Can Be Banded Or MOD With Ring Rows Or Jumping Pull Ups… Push Ups… Can Be On Your Knees… Squats… Well… Squats Are Squats…
“One Shot One Kill”…
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run… TIME!!!
“Classic”…
1 Mile Run
20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run… TIME!!!
“Half/Double Classic”…
1 Mile Run
10 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
1 Mile Run… TIME!!!
“Push Up Saver”…
1 Mile Run
20 Rounds:
5 Push Ups
5 Pull Ups
5 Push Ups
15 Air Squats
1 Mile Run… TIME!!!
“Leg Saver”…
1 Mile Run
15 Rounds:
5 Pull Ups
10 Push Ups
20 Air Squats…
Then…
5 Rounds:
5 Pull Ups
10 Push Ups
1 Mile Run… TIME!!!
“2016 CrossFit Games”…
1 Mile Run
5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
1 Mile Run… TIME!!!
“Mini Sets”…
1 Mile Run
33 Rounds:
3 Pull Ups
6 Push Ups
9 Air Squats
Then…
1 Round:
1 Pull Ups
2 Push Ups
3 Pull Ups
1 Mile Run… TIME!!!
“Just Survive”…
1 Mile Run
JUST GET THROUGH…
100 Pull Ups
200 Push Ups
300 Air Squats
ANYWAY YOU WANT…
1 Mile Run… TIME!!!
5.24.2022 WOD & Scores…
RainCrossStrengthandConditioning 