21-15-9 reps of:
Power Snatch, 115/80 lbs
Toes-to-bar
Box Jump, 20/14 in
Rest 5 minutes, then
For Time:
80 wall ball shots
800 meter run
(scale both WODs, as needed, for safety and proper form)
Tag Archive: 800m run
Run, 800 m
30 Pull-ups
60 Air Squats
30 Clean & Jerks, 135/95 lbs
60 Air Squats
30 Pull-ups
Run, 800 m
taken from Crossfit Linchpin 1/7
5 rounds of:
Run 800 m
30 GHD Sit-ups
30 Hip Extensions
from Crossfit.com 12/27
Scale, for beginners:
Run 400 m
15 Abmat Sit-ups
15 Hip Extensions
For time:
800m run
40 air squats
40 clean and jerks (115/75)
40 air squats
800m run
WORKOUTS
Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile