CFRE Female Friday WOD 6/19/15

Jun 18th, 2015

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Category: WOD

CFRE Female Friday WOD 6/19/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Power Clean (3@55, 2×3@70, 2×3@75)

On each set of 3 reps, if you drop the bar after completing 1 rep, make sure you only take about 5 to 10 seconds between reps. If you take too long, like 30 seconds, you actually end up doing singles which won’t count as a true set of 3 reps.

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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