Saturday, 17 September 2016

mp-crossfit-tulsa-091816

 

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post time and experiences to comments

Comments

  1. 25:13rx
    That was deceptively hard.
    Notes for myself for comparison next time:
    Did half of the burpees bar facing and didn’t need to, thanks jimmy.
    Out the door when loudly reminded 400 m ROW, NOT RUN, thanks jimmy 🙂

    In my defense row and run look very similar 15 ft away with sweat pouring into your eyes after burpees

  2. CourtnieMcKone says

    35:58
    Modified box jumps with 20 inch box step ups and knee ups instead of sit-ups

    I had food poisoning last night, so definitely wasn’t my best WOD.

  3. 28:03, 53# bar, 25# KB, usual other mods
    Good WOD!

  4. CWOD: 29:57 Rx

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