Thursday, August 1st 2019

Crossfit

A) 5 rounds for time:
Run 600m-75 double unders-100ft double kb front rack carry (53/35lb)
*Scale to 50 double unders if 75 will take you longer than 90 secs
*30 minute time cap
B) For quality:
3 rounds of max unbroken strict pullups-20 hollow rocks
*Use a band for strict pullups if max set is 5 or less

WOD Notes

Past Thursdays we’ve been doing longer aerobic intervals with a built in rest. Todays workout will not have any built in rest so it will just be one long aerobic piece. Each of these movements will elevate the heart rate quite a bit so you will need to find a pace that you can sustain for 5 rounds. Stay as relaxed as possible on the double unders so you don’t use more energy than needed. If 75 will take you a long time, consider scaling to 50 reps.

Metcon Class

A) 4 rounds for time:
25/20 calorie row
15 db thrusters (35-50lb/25-35lb)
10 db power cleans
5 db lunges (per side)
B) Coaches choice

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