1/12/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We did this WOD almost exactly a year ago! Two options for this WOD today… either super small sets and very fast transitions, or go for HUGE sets with your partner so you can essentially burn-out on each movement. Each has its merit, and risks, so talk to your partner about what you want to do. The 20-minute cap will be hard to make, so choose weights that let you stay moving.

Metcon (Time)

1. WOD (20:00)

As a team of 2, complete the following for time:

100 Dumbbell Push Press (50lbs/35lbs), while partner holds a handstand against wall.

75 Dumbbell Squat Cleans (50lbs/35lb), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support

*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.

*All reps completed before moving on to next exercise

**There is a 20:00 CAP on the workout!

L3 – Rx

L2 – 35/25, Speed Steps

L1 – 25/15, ½ the Speed Steps