CFRE WOD

May 8th, 2017

Comments: 0
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…

1-Mile Run (Time)

Max Effort 1-Mile Run

Warm Up 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

Carioca

Walking Lunges

Side Lunges

A-skip

B-skip

Weightlifting

Shoulder Press ((5×5) 5 reps of each @50% @55% @60% @65% @70%)

Metcon

18 Min EMOM 5-9-17 (18 Rounds for reps)

5 Hanging Power Snatches

5 OHS
95lbs for men to RX

65lbs for women to RX

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