Ralston Creek CrossFit – CrossFit

This is a long workout and should take most people 30-40 minutes. If 800m takes longer than 4:30, scale down the distance. The 10 C&Js should take about 90 seconds. If it takes any longer, it is too heavy, and you should scale down the weight. It’s fine to start a little heavier and to then decide to scale mid-WOD. Consistent singles on the C&J is highly recommended. Large sets don’t gain you much in a WOD this long.

Metcon (Time)

1. WOD (20:00 – 55:00)

6 Rounds for time:

800 meter Run

10 Clean and jerks

L3 – 165lbs/115lbs

L2 – 135lbs/95lbs, cut runs to 600m if 800 takes longer than 4:30

L1 – Choose a weight that enables solid technique rather than heavier loading, 600m runs

2. COOL DOWN (55:00 – 60:00)

1:30/1:30 Lower leg barbell smash