8/17/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Another decently fast WOD today. Your legs are going to feel a little sore from this week, so choose a thruster weight that you can try to get through unbroken, or with a max of 1 break. The farmers walk should feel Extremely heavy. If you can run with the weight, its too light.

Metcon (Time)

“Aeneas-ish”

5/4 Rope Climbs

40 thrusters 85/55

100m Double-Barbell Farmers Walk (135/95)

L3 – Rx

L2 – 3/2 climbs, thrusters 65/45, The heaviest Sandbags, KBs or DBs you can walk with.

L1 – 5/4 rope-get-ups, thrusters 45/35, 45/35# Plate Pinch

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