1/30/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The barbell on the thruster can be taken from the floor or the rack. You choose. The WOD will challenge everyone to evaluate scaling options in order to finish under the time cap. The T2B and Wallballs volume will add up fast. If you aren’t done with round 1 in 4-minutes, you should scale down the reps immediately or you are unlikely to beat the 15-minute cap!

Thruster (Build to a heavy Thruster single in 7:00)

*Compare to 12/18/18

Metcon (Time)

2. WOD, part 2

3 Rounds for time:

20 Toes to bar

40 Wall ball shots

80 Double unders

*15:00 cap

L3 – 20lbs/14lbs to 10’/9′

L2 – 10 Toes to bar, 30 WBs 20lbs/14lbs to 10’/9′, 80 DUs or 1:00 attempts

L1 – 15 Toes to KB, 25 WBs light weight to 10’/9′, 60 Speed Steps

3. COOL DOWN

1:30/1:30 Spiderman stretch