CFRE FUN FRIDAY WOD 5/23/14

May 22nd, 2014

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Category: WOD

CFRE FUN FRIDAY WOD 5/23/14


Main – CrossFit

Warm Up, Strength, Metcon.

400m Run (No Measure)

run 400m at a comfortable pace!

The Rocky (No Measure)

250 Singles… Jump Rope
100 Jumping Jacks
50 Mountain Climbers… 1R + 1L= 1
1 minute Hussle & Down Ups
1 minute Shadow Box

Deadlift (7 sets of 2 reps T&G(1 minute rest between sets).)

Warm Up with around 60% of your 1 RM with a few sets of 5 reps. For the 7 sets of 2 reps use 80% of your 1 RM. The reps are to be T&G or “Touch and Go”. Don’t drop the bar after each rep.

Fun Friday Metcon 5/23/14 (AMRAP – Reps)

Max Reps in 2 Minutes of each of the following with a 2 minute Rest between each movement: Wall Ball Shots (m 20, w 14), Pull Ups (Ring Rows or Body Rows), KBS (m 53, w 35), Situps, Shuttle Run Length of Turf, Push Ups, Power Cleans (m 95, w 65), Burpees.
Total the reps from each 2 minute round for each movement to score the workout.

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