by  in CrossFit

WOD – Crossfit – Monday – 4/1/19

PERFORMANCE/FITNESS

5 RFT
35 burpees
25 thrusters; 135/95
15 calorie bike
10 pullups

lol….

gotcha

PERFORMANCE

4 rounds for reps
in 4:00
run 400m
15 pullups (RX+ 5/3 muscle ups)
** max rep squat cleans @75% in remaining time
– rest 4 min bet sets

FITNESS

4 rounds for reps
in 4:00
run 300m
15 pullups / ring rows
** max rep DB squat cleans; 35/20 per hand in remaining time
– rest 4 min bet reps

STRETCH/COOLDOWN

half front split x1 min/side
Lizard x1 min/side
dragon x1 min per side
half front split x30 sec/side
Lizard x30 sec/side
dragon x30 sec/side

 

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Alex RuggiereWOD – Crossfit – Monday – 4/1/19