Happy Birthday, Brando!
Warm-up: 5-15mins
3 Rounds NFT of:
12 Pass thrus
5-10 Push-Ups
:20 Static or Rocking Hollow Hold
10 alt Reverse Lunges (optional to add a little load with DBs or Plate)
Focus:
Clean Complex
EMOM 12
Odd Min:
2 clean pulls
2 Hang cleans
2 front Squats
2 Cleans
Even Minute: 30 secs
Max rep Squat Cleans
Bar, db’s kb’s – pvc perfect
WOD: 16 minutes (interval short)
4 Rounds
2min Amrap – 2 min rest
5 Devil Press 35/20
30 DU / 45 single
No Equipment:
Burpee squat & jump
Lat hops over object
invisible rope
Seated:
4 Rounds
2min Amrap – 2 min rest
5 Devil Press 25/15#
30 Battle Rope 2fers
Recovery:
RomWOD
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
999-1541-2275
10:00am
CrossFit WatchTower
940-2866-3808
1:30pm
Neuse River CrossFit
971-9695-6926
3:45pm CrossFit Kids
Steph & Jen
935-3476-9176
3:30pm Mobility
Shannon Ogar
960-2315-8429
4:30pm
CrossFit Indestri
965-7573-3131
Thank you!
🙂
I did this and nearly killed myself. I was overly confident in my ability to RX it, had to drop to 15# after first round. And almost took out the dog with my jump rope. All-in-all a good workout. BTW these workouts are hard to do at 9,400 ft. Miss you guys!
We miss you, too!!!