CFRE WOD 11/30/15

Nov 29th, 2015

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Category: WOD

CFRE WOD 11/30/15


CrossFit Rugged Edge – CrossFit

5 to 10 minute Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

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.

1 Dead Lift + 1 Power Clean + 1 Hang Power Clean (2×1+1+1@sub 55% of PC then complete 7@55% of PC.)

Complete 7 sets of the sequence of the 3 movements. If you’re comfortable with doing so, add weight each set. Otherwise, use the same weight for each set that is the heaviest you’ve done on Hang Power Cleans.

CFRE Metcon 11/30/15 (Time)

3 Rounds For Time: 15 G2OH (95, 65)(RXplus: 115, 85), 15 Burpees (RXplus: Burpees Over the Bar), 15 Situps (RXplus: Toes To Bar).

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