12/22/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Talk with your partner today about what you both feel comfortable doing for set sizes and keep that communication throughout the WOD. Small sets are the key to fast times and not burning out today.

Pendlay Row (Every 2:00 for 5 sets 5 Pendlay rows)

Metcon (Time)

2. WOD, part 2 (35:00 – 55:00)

With a partner, for time:

Accumulate 100 Dumbbell box step ups

*Reps can only be accumulated while the partner is holding a straight arm plank position

Accumulate 125 burpees

*Reps can only be accumulated while the partner is holding 2 kettlebells in the front rack position

L3 – 50lbs/35lbs per hand, 24″/20″ box

L2 – 35lbs/25lbs per hand, 24/20″ box

L1 – 70 DB Box Step-ups @ a light load to 20/16″ box, 90 burpees