11/08/2018

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This WOD is structured to allow you to move quickly through each movement. All of the squats should be unbroken and the rest between Rope Climbs (or your scale) should be as short as possible. This WOD is much more of a mental struggle than a physical one. When in doubt choose to go lighter on the squats and just run faster.

Metcon (Time)

1. WOD (28:00 – 48:00)

6 Rounds for time:

2 Rope climbs (15 feet)

12 Front squats

200 meter Run

L3 – 115lbs/75lbs

L2 – 95lbs/65lbs

L1 – 6 Lying rope pulls to stand, 45lbs/35lbs

Metcon (No Measure)

2. COOL DOWN (48:00 – 60:00)

200 meter Zercher kettlebell carry

*Use a challenging load

1:00/1:00 kettlebell calf smash