Attention MPCF ladies! The CrossFit Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.
“Wicked Wednesday”
10 Power Cleans (155/103)
20 Burpee Box Overs (20/16″)*
30 High-Lows*
400m Run
4 rounds for time
Post time to comments
*Instructions:
Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx.
High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 15 lowering in one direction, and 15 lowering in the other.
30 min AMRAP
3 Rds + 3 PC
RX
3 Rnds + 60 Reps + 75 meters (1 rep?)
Mod
65# PC
12″ Burpee Box-Overs
Appropriately Named!! Great Wod!
3 RDS + 2 PC’s
mod was 135 PC
30 minute cap
3 rds
93 # Clean
30min AMRAP
3rds
mod: 115# Power Clean
*i’m allergic to burpee box overs…just saying
me too…and my allergic reaction is crying
3rds + 5PC reps
RX – Masters
3 rounds modified with 53# power cleans 30:52
3 rds +32
Modification:
62# power clean
3 rds + 10 pc 19 box overs in time cap Rx
finished in 34:38
24:58
15 GHD SU
20 box overs 16 inch box
600m run
4 rds
3 Rds 60 Reps. 145# PC
30:27 Rx
That WOD was ROUGH!!!
Didn’t hear coach Becky call time to know exactly where I was at the cap; but I did complete it in the 30:27.