CrossFit WOD Monday October 9th, 2017

 In WOD

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


On October 14th at all CFR locations we will be running this Hero Wod. Please come out and honor those who lost their lives July 10th. Everyone is welcome!! #herowod #community #dietrich #crossfit #cfreignited

Warm-up

10 min @moderate effort

250m Row or 200m Assault Runner or 10/8 Cal Assault Bike

15 Air Squats

250m Row or 200m Assault Runner or 10/8 Cal Assault Bike

15 Kip Swings

250m Row or 200m Assault Runner or 10/8 Cal Assault Bike

15 Thrusters (Barbell)

A: Squat Clean Thruster

A. Squat Clean Thruster;

2 on the min for 10 min

Rx

build to a tough double with perfect form

L1

build with technical development and ask your Coach for pointers

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L1

1000m Ski or 800m Assault runner

50 Goblet Squats (53/35#)

30 Ring Rows

Time Cap 10 min

* stagger groups 5 minutes if larger amount of RX athletes going

C: Metcon (Time)

C. With the remaining time in class

Rx

50 Strict Chest TO Bar Pull-Ups

Level 1

25-35 Banded STRICT CTB Pull Ups

* Every time you come off the bar, complete 20 hollow rocks. Try to do at least 5 pull ups before doing a set of hollow rocks.

* If classes goes longer just do as many as you can or feel free to stay after for open gym and complete

Post Workout Cool down & Mobility 20 min

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