Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Constant movement is the goal. Make sure you and your partners switch often, or you will burn out VERY fast. Consistent sets will get the best time today. Because calories equate to time-off-your-score, it pays to actually go hard on the row/bike!
Get some good rest and nutritious fueling this weekend, consider using Open Gym tomorrow as an opportunity for mobility and recovery work. MURPH is Monday!!
1. TEAM WOD
Teams of 3
150 Bench press (135lbs/95lbs)
150 Deadlifts (225lbs/155lbs)
*1 person must always be biking or rowing!!
**There is only 1 score today: Take the total number of calories, convert to seconds, and subtract that from your completion time to get your SCORE time.
L3 – As Rx
L2 – 105lbs/75lbs BP, 185lbs/115lbs DL
L1 – 85lbs/55lbs BP, 155lbs/85lbs DL
2. COOL DOWN
3 Easy round
5 Rollover v-sits
10 PVC pass throughs
0:20/0:20 Side plank
*Scale up to a star plank or weighted star plank