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CrossFit 10/24/2018

23
Oct

CrossFit 10/24/2018

Gymnastics Warm Up:
3 rounds
10 Lunges
5 Squat jump
30 Sec Plank

Central Nervous System Prep:
3 Rounds
15 Goblet RDL
10 Russian KB Swing

WOD:
Teams of 2 – 1 Trip Through Each Station
3 Stations
Station A: Sled Sprints – in 15 Minute window – Each member must do 6 Sled Sprints
Station B: 75′ Farmers Carry – In 5 minute window -Each member must do 4 carries – AS HEAVY AS POSSIBLE
REST 5 MIN BETWEEN B & C
Station C: Stone to shoulder – in 5 minute window- Each member must do 20 Heavy stone to shoulder

Body: 105/70 sled – Scale Stones with 50 Russian KB Swings
Scaled: 140/105 sled – 80/60 Stone
Masters: 210/170 sled – 100/80 Stone
RX: 245/210 sled – 100/80 Stone

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Farmer’s carry will challenge your structural support.

RXtra Credit:
2 Rounds
400m run
25 weighted Sit Ups