5 Rounds, Minute Rest

Dec 16th, 2017

Category: CrossFit

5 Rounds, Minute Rest

Squad

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Warm-up
Partner Up!
1:00 work / :20 rest, transition
P1: Max Cals Bike
P2: Max Burpees
Switch
P1: Max Cals Erg
P2: Plank Hold
Switch

Mobility
Roll out with PVC or Foam Roller
-Lats
-Forearms
-Quads

WOD
5 Rounds
15/10 Calorie Bike
10 Power Cleans (155,105)
10 Front Squats
25/20 Calorie Erg
Rest 1 Minute

Level 3- 135,95
Level 2- 115,75
Level 1- 95,55
ADV- 5/3 Muscle-ups after the front squats

Ski sub – 20/15

Extra Work
50 Chest to Bar Pull-ups
300 Double Unders
50 Toes to Bar.
– Every time you break it up complete 5 Burpees

DISCUSSION 2 Comments

  1. Jason Barrow 12/16/2017 at 5:41 pm

    WOD: 27:07 L3
    I SWEAR I had to reset my bike twice for it to start counting calories one round. Only reason Jill beat me.

  2. Brian Campbell 12/16/2017 at 1:11 pm

    29:07 Adv