Friday, 05 December 2014

MP CrossFit Tulsa 120514

Reminder: Evening class is canceled. All other classes are normal.

 

Strength & Speed:

Complete as many reps as possible in 6 minutes of:

15-12-9 rep rounds

Power Cleans to Overhead (115/73)

Lateral Bar-Over-Burpees

 

For Score

 

…Rest 8:00

 

Conditioning:

Now partner up, and perform equal work of:

10 Muscle-ups

30 Plate facing Burpees (45)

50 Calories Rowed

80 meter Bear Crawl

80 meter Forward Crab Crawl

50 Partner WB passing Sit-ups (20/14)

30 Ring Dips

10 Strict Handstand Push-ups

 

For Time

 

 

Mobility:

Single Leg Flexion – 1:30/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 1:30/side

 

 

Post completed reps, time, and experiences to comments

Comments

  1. 10 ring row
    10 burpees
    20 cal
    10 m BC
    5 m crab
    20 sit ups
    10 ring dips w band and 12in box
    10 hsp w 14 in box

  2. darrenandtara says

    D.
    Swod. Did 6 cleans on the 9 rep round. Rx.

    CWod. Partnered with Grant. 12:35. Rx ish.
    I did 3 MU and 2 attempts. Grant did all 5.
    Both of us were Rx ish on strict HSPU.

    First ever MU today.

Speak Your Mind