9/18/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We want everyone to try and go unbroken on all of the movements today. Pick weights that allow this. The 400m runs will give your upper body a good break between rounds, but you need to push the pace on that run for a good time. Each run should be completed in under 2:15, so scale the distance if you need to meet that timer goal. 15 minute Cap!

Metcon (Time)

1. WOD

3 Rounds for time

10 Hang power snatch (125lbs/85lbs)

15 Ring dips

20 Wall ball (20lbs/14lbs)

400-meter run

*15:00 cap!

Rx+: 135lbs/95lbs, 30/20# WBs

L3 – As written

L2 – 105lbs/75lbs, Box Dips, 14/10# WBs

L1 – 75lbs/45lbs, Push-ups, 10/6# WBs

2. CORE AND RECOVERY

4 Rounds NFT

15 Tuck Crunch

15 Arm Haulers

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