CFRE WOD

Apr 28th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

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

Warm Up “D” (No Measure)

21-15-9 reps of…

Empty Barbell Hang Power Clean

Empty Barbell Thruster (Go Lighter if you wish)

Mountain Climbers (R+L=1)

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Weightlifting

Clean

Shoulder Press

Push Press

Push Jerk (10,8,6,4,2,1,1,1)

Push Jerk (10,8,6,4,2,1,1,1)

Split Jerk (10,8,6,4,2,1,1,1)

Deadlift (10,8,6,4,2,1,1,1)

Metcon

Leahs Sat WOD (No Measure)

Metcon For Time 4-29-17 (Time)

Buy in/out 50 foot handstand walk (Rx) or ten wall walk ups (mod)

3 Rounds of:

10 G2OH (135/95)

10 Barbell curls (95/65)

10 BarBell Back Rack walking lunges (R+L=1) (135,95)

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