Sprints:
Run 200m
Rest 1:00
Row 250m
Rest 1:00
Bike 600m
Rest 2:00
Run 400m
Rest 2:00
Row 500m
Rest 2:00
Bike 1200m
Rest 2:00
Run 200m
Rest 1:00
Row 250m
Rest 1:00
Bike 600m
For Time
Strength & Conditioning:
2 Muscle-ups
7 Thrusters (135/93)
14 GHD Sit-ups
3 round for time
Flexibility/Mobility:
Couch Stretch – 1:30/side
Half Straddle – 1:30/side
Twisted Cross – 1:00/side
Shoulder Fold – 1:00/side
Post times and experiences to comments
MP CrossFit will be performing this WOD.
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Sprints: 22:36
S&C: ✅
Sprints: did all run sprints because I missed my lunch run today.
(3x200m) + (3x400m) + (3x200m). 22:38
CWOD: 6:06 (waited about 15 sec for last GHDs). Mod: 73#, jumping MU on 30” box + 15# plate.
Sprints ✅
CWOD 8-ish, 73# and banded MU
Also thanks to Norka for making me cry from laughing so hard tonight! 😉 ❤️
You are very welcome, any time lol it was the best part of the night crying from laughing so hard :’)
Sprints 25:05 wow that was something
Cwod: 7:25 mod 53# thrusters (50%) and plu+ringdips instead of mu