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CrossFit 10/30/2018

29
Oct

CrossFit 10/30/2018

Gymnastics Warm Up:
2 rounds
8 Ball Slams
25’ Bear Crawl
Triple Broad Jump (bang, bang, bang)

CNS Prep:
2 Rounds w/ empty barbell
5 Deadlifts
5 Muscle Cleans
5 Front Squats

WOD:
Teams of 3 – 1 Trip Through Each Station – Have a few Power Clean Barbells ready to go.
3 Stations
Station A: Sled Sprints – in 15 Minute window – Each member must do 6 down and back sleds
Station B: Farmer’s Carry – In 5 minute window – Each member will do 5 x 75′ Carries.  As Heavy As Possible.
REST 5 MIN BETWEEN B & C
Station C: Power Cleans – in 5 minute window- One member working at a time, accumulate as many Power Cleans as possible.

Body: 105/70 sled – Russian KB Swings
Scaled: 140/105 sled – 95/65
Masters: 210/170 – 135/95
RX: 245/210 – 155/105

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts.

RXtra Credit:
3 Rounds
8 Single Arm Half Kneeling Press
8 Goblet Cossack Squats