Warm up
2 RDs
30 D/U
10 BB Hang Power Cleans
100m Run
20 min to complete
3×10 Bicep Curls
3×15 Banded Tricep pull down
4x 1 min Hollow body holds
4x 1 min push up plank hold
For Time:
1 Round:
800M Run
80 D/U 2:1
21 Hang Power Cleans 155/105
2 Rounds:
400M Run
40 D/U 2:1
15 Hang Power Cleans 155/105
3 Rounds:
200M Run
20 D/U 2:1
9 Hang Power Cleans 155/105
*25min Cap*
“D.T.” 5 R.F.T. 12 Deadlifts 155/105 9 Power Cleans 155/105 6 Push Jerks 155/105
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run
The first of a few fundraiser WODs. Whether or not you plan on doing the Wod please make a donation. Thank You, Mariana “Zeus” U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg,…
Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols
21-18-15-12-9-6-3 Reps For Time: Deadlifts (185/133) Sit Ups Double Unders Begin each round with a 50 M Bear Crawl