6/21/19

Ralston Creek CrossFit – CrossFit

All morning classes will be doing the following WOD. Keep your heart rate low, especially on the burpees. Pick a weight that is difficult, but that you can keep unbroken. This will get spicy on the 15s!
Hope to see many of you at the Hero WOD Happy Hour at 5pm for a special WOD “Tommy V”. Lots of options for scaling, bring your tall socks and then BYOB and grillables for post-WOD fun!

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10 Air Squat

25’ Duck Walk

10 Up Downs

10 Samson Stretch

25’ Broad Jump

Strength

Front Squat (5×3 (30×1)*)

*Moderate loading across all sets.

Metcon

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee