CFRE WOD

May 12th, 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…

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

Front Squat ((5×5) 5 reps of each @50% @55% @60% @65% @70%)

Back Squat, Deadlift, Bench Press Total (Total Weight)

Metcon

5-13-17 For Time: (Time)

5-10-15-20-25-20-15-10-5

Thrusters (95/65)

KBS (53/35)

* every 4 mins you most complete 4 burpees to continue the work out.

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