WOD
Level 1
4 Sets for Total Working Time:
- Burpee x 10
- Hang Clean + Push Press x 10
- Jump Rope Single x 50
- Run x 200m
- Rest 1 Minute
Level 2
5 Sets for Total Working Time:
- Burpee Over the Bar x 15
- Ground to Overhead (95/65) x 10
- Double Under x 50
- Run x 200m
- Rest 1 Minute
Notes: For L2 – scale to 2x single unders, or do 1:1 and add 5 burpees per round. Try to be consistent across rounds. Do 250m row if necessary on run.
CASH OUT
Foam roll lower body (calves, quads, etc.) for 5 minutes
21:17 (55#, SUx100, 5 rounds)
18:18
@ crossfit addict
Super sets:
DL clean + power + full clean complex (50-75% worked up to 115#)
Bench press (50-75% worked up to 95×3)
bicycle crunch tabata
EMOM 14mins:
Even – 3 tng power clean @115# + 5 push ups
Odd – 3 muscle ups (did bar)
I wish we did bench press.
23:17 rx. Not sure why it felt so hard.
On Sunday: 18:24 (4 Rounds)
Too dang hot!