Ralston Creek CrossFit – CrossFit

Start the WOD with a challenging weight at a slower pace, and then change the load to a lighter weight that should allow for touch-and-go reps. If you have the shoulder health and ability to snatch today, do it and just scale weight. Athletes with shoulder problems or lack of experience should use cleans. The burpees are intended to be quick so consider opting for any scale that requires you to move quickly. The only reason to scale the burpees should be an injury.

Metcon (Time)

1. WOD (40:00 – 52:00)

For time:

2 Rounds of:

10 Snatches

12 Bar facing burpees


2 Rounds of:

10 Snatches

12 Bar facing burpees

*12:00 time cap

**Each rep over the 12:00 add 0:01 to your score for the leaderboard. For example if you have 12 burpees left at 12:00 your score is 12:12.

L3 – 1st Section (175lbs/125lbs) / 2nd Section (115lbs/75lbs)

L2 – 1st Section (135lbs/95lbs) / 2nd Section (95lbs/65lbs)

L1 – 1st Section (95lbs/75lbs) / 2nd Section (65lbs/55lbs)

*Use a load that allows for each set to be completed with no more than 1 break

2. Cool Down

3:00 Bike, row, or walk easy

1:30 Upper back roll with plate

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