CFRE WOD

May 10th, 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 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

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

Metcon

5 rounds for time (20 min. time cap) 5-11-17 (Time)

10 alt. One Arm KB Power Cleans (53/35) (1=1)

10 push ups

10 KSDHP (53/35)

10 WBS (20/14)

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