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WOD – Crossfit – Friday – 3/1/19

PERFORMANCE

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

FITNESS

4 RFT

25 abmat situps

75 single unders

15 goblet squats; 53/35

Quad/Upper Back Cool-Down and Stretch

Twisted Cross x30 sec/side

Thread the needle x30 sec/side

frog x1 min

Comments

Alex RuggiereWOD – Crossfit – Friday – 3/1/19