8/6/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Not much complexity today. A simple burner that will ask how much you can suffer in ~10-15 minutes. You can’t win this on the first two 400s, you have to keep an eye on your gas tank and push on those burpees. Depending on the weather, if its crazy hot in the afternoon, consider subbing for a 500m row and stay near the fan. Focus on breathing techniques with these burpees!

Metcon (Time)

1. WOD (25:00 – 40:00)

3 Rounds for time:

400 meter run

30 Burpees

L3 & L2 – As written

L1 – 3 Rounds for time:

100-meter Run

100-meter Walk

100-meter Run

100-meter Walk

20 Burpees

2. ACCESSORY WORK (45:00 – 60:00)

3 Sets

10/10 3 Point dumbbell row

75 Band pull aparts

*For the rows, use a weight that allows unbroken sets that bring you to the edge of failure. Note your weights for reference.

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