CFRE WOD 8/10/15

Aug 9th, 2015

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Category: WOD

CFRE WOD 8/10/15


CrossFit Rugged Edge – CrossFit

Happy Birthday Bonnie Chavez!!!

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Back Squat (2×5@55, 1@80, 1@85, 1@90)

“Bonnie Chavezalicious” (2 Rounds for time)

3 RFT: 13 Dead Lift (95, 65), 13 Hang Clean (95, 65)(Full Squat), 13 Thrusters (95, 65), 13 Back Squat (95, 65), REST 2 Minutes, 3 RFT: 13 Burpees, 13 KBS (53, 35), 13 Box Jumps (24, 20), 13 Ground to Overhead (95, 65).

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