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CrossFit 11/13/2018

12
Nov

CrossFit 11/13/2018

Gymnastics Warm Up:
2 rounds
8 Ball Slams
25’ Bear Crawl
10 Perfect Kip Swings (scale w/ 10 scap pull ups)
Triple Broad Jump (bang, bang, bang)

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

WOD:
Teams of 3 – 1 Trip Through Each Station
3 Stations
Station A: Sled Sprints – in 15 Minute window – Each member must do 5 down and back sleds
Station B: Farmer’s Carry – In 5 minute window – 4 x 100’ Farmer’s Carries – As Heavy As Possible
REST 5 MIN BETWEEN B & C
Station C: Alternating Single Arm DB Power Snatches- in 5 minute window- One member working at a time, accumulate as many reps as possible.

Body: 105/70 sled – Single Arm Russian KB Swings 35/25
Scaled: 140/105 sled – 50/35
Masters: 210/170 – 50/35
RX: 245/210 – 70/50

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

RXtra Credit:
3 Rounds
8 Cossack Squats @5000 (ea leg)
10 GHD Sit Ups (scale with parallel GHD Sit Ups)
10 GHD Hip Extensions