warm up
10 spidermans
10 pass throughs
10 v-slides
2x
**EXTRA CREDIT**
extra credit is optional
advanced members may choose 1-2 extra credit modalities
**POWER**
Laying triceps extensions
6 sets x 3 reps
HEAVY!!!
*DO NOT DO THIS WITHOUT A SPOTTER!!!
**OLYMPIC**
Snatch from blocks (knee)
% 1RM x reps x sets
65% x 2 x 3
70% x 2 x 2
**RUNNING**
400M run
90 seconds rest
3x
” Manhandler “
5 Rounds of AMRAP 3:
3 Power Cleans (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)
Rest 1 Minutes Between Rounds
*courtesy of CrossFit New England
*courtesy of CrossFit New England
POST ROUNDS AND EXTRA CREDIT TO COMMENTS
Peanut- 15rds + 12 Rx
ReplyDeleteThis WOD was waaaaayyyyy harder than I thought it was going to be....but it was awesome!!
Jack- 12 rds + 19 Rx