Main - CrossFit: Main Program WOD View Public Whiteboard: bit.ly/1Jox6xw Warm-up 200m Run 8 Thrusters 7 C2B 8 OHS 7 T2B 8 C+J (3 Rounds build up) R1 - 20/15 R2 - 30/20 R3 - 40/25 WOD Metcon (3 Rounds for reps) Every 2 Minutes for 6 Minutes, Perform 18 x Thrusters 40/25kg 18 x Chest to Bar Pull Ups (Total Reps 72) Rest 2 Minutes - Every 3 Minutes for 9 Minutes, Perform - Run 400m 15 x Overhead Squat 40/25kg (Total Reps 165) Rest 4 Minutes - Every Minute on the Minute for 6 Minutes. Perform - 8 x Toes to Bar 3 x Clean and Jerk 60/40kg (Total Reps 66) *Scoring: Record the total reps you were able to complete in each of the section, Cool Down Every Stretches 3-6-9 30 DU 20 Strict Sit Ups 10 Burpees
Posted on: Thu, 22 Jan 2015 22:25:37 +0000