Thunder & Lightening

V3 CrossFit – CrossFit

View Public Whiteboard

A: Pre WOD Warm UP #1 (No Measure)

Warm up for your workout as follows:

2 Rounds-

10 Superman holds ( each one for 5 seconds)

10 Hollow Rocks

10 Push Up’s

10 Grasshoppers

10 Empty Bar Good Morning’s

B: 2016 Masters Qualifier #3 (AMRAP – Reps)

Complete as many rounds as possible in 15 mins of:

55 Double Unders

15 Chest-to-bar Pull-ups

5 Hang Power Cleans, 155/105 lbs

Scaled

110 Singles

15 Pull Ups (Bands OK)

5 Hang Cleans (135,95) (115,75)
Rest 5:00 then complete C

C: 2016 Masters Qualifier #1 (Time)

21-15-9 for time of: 8:00 CAP

Row (calories)

Thruster, 95/65 lbs

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s