WOD Running Intervals (Event 12 Suicide Sprint) 6 x 100m Uphill Sprints -Sprint 100m uphill, walk 100m back down hill, then immediately begin again For Time: (Event 9 The Separator) -12 HSPU -15 Back Squats -20 Bar-Facing Burpees -9 HSPU -18 Front Squats -20 Bar-Facing Burpees -6 HSPU -21 Overhead Squats -20 Bar-Facing Burpees Rx+
GAMES WEEK!! (In celebration of the 2017 CrossFit Games, we will be doing mix-ups of the 2016 CrossFit Games events this week) Weightlifting EMOM x 10 min Push Jerk + Split Jerk -from rack, build weight without failures For Time: (Event 14 Rope Chipper) -200m Farmer’s Carry (53/35# KBs) -40 Double Unders (S1 20
Matt B. 5 Rounds For Time 5 Burpees 10 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lbs) 30 Push-Ups 400 meter Run Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA,
8min AMRAP -200m RUN -15 Ground to Overhead (95/65#) ~2min REST~ 8min AMRAP -20 Sit-ups -15 Calorie Row ~2min REST~ 8min AMRAP -20 Box Jumps (24/20”) -15 KBS (70/53#) **Score is total rep count for all 3 AMRAPs Mobility -Pigeon Stretch -Deep Squat Hold -Foam Roll Back Core/Back Cashout 3 Sets: -20 Alternating V-up/Tuck-up -20
For Time: Buy-In: 800m RUN Then 6 Rounds: -4 Handstand Push-ups -8 Pull-ups -12 Air Squats Buy-Out: 800m RUN Rx+ 4/2” deficit HSPU & Chest-to-Bar **20min Time Cap **Based on 2017 Regionals Event 1 Mobility (*Good for individual athlete warm-up too*) -PVC Pipe Shoulder Stretches -Banded stretches for Lats & Triceps -Foam Roll Back, Lats,
