CFRE WOD

May 9th, 2017

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Category: WOD

CFRE WOD

CrossFit Rugged Edge – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row
Ione!!!! Normal 5 mins Cardio

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

Clean (5 reps @ 50,55,60,65,70%)

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

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