CFRE WOD 7/9/15

Jul 8th, 2015

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Category: WOD

CFRE WOD 7/9/15


CrossFit Rugged Edge – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (5@55, 5@65, 1X3@75, 1×3@80)

Metcon 7/9/15 (AMRAP – Rounds and Reps)

AMRAP 1 (9 min): 12 Thrusters (65, 45), 9 SDHP (65, 45), 6 Burpees Over the Bar!

Rest 2 minutes!

AMRAP 2 (6 min): 9 Thrusters (95, 65), 6 SDHP (95, 65), 4 Burpees Over the Bar!

Rest 2 minutes!

AMRAP 3 (3 min): 6 Thrusters (115, 85), 3 SDHP (115, 85), 2 Burpees Over the Bar!

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