07/11/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1. Run Warmup

200 Meter Run

2. Burpee Prep:

40 Seconds Push-up to Down Dog

30 Seconds Active Spidermans

20 Seconds Frog Hops

10 Seconds Burpees

3. Rope Climb Prep

3 Seated Rope Pulls

2 Jumping Foot Locks

1 Rope Climb

4. Clean and Jerk Prep

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

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5 Clean and Jerks

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Build to Workout Weight

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
RX Women: 95#

L1: 115/75

L2: 95/65

L3: 65/45

Scales:

Rope Climbs-

Reduce reps

20 seated rope pulls

20 strict pull-ups

AMRAP 3 of rope climbs

Burpees-

Reduce reps or complete as many burpees as possible until the clock hits 40 minutes

Mobility

Warm-up (No Measure)

Lax ball to traps and calves (1 minute e/s)

Upward/Downward Dog (1 minute)

Categories: WOD

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