Classic CF – CompetitorWOD

Sep 5th, 2017

Category: Competitor

Classic CF – CompetitorWOD

Haley

Warm-up
Take turns running 400m on the air runner and warm up the muscle up and burpee box jump

Strength
1. Back Squat
10-8-6-4-2
70-75-80-85-90% of 1 RM

2. Push-press
10-8-6-4-2
70-75-80-85-90% of 1 RM

WOD
12 Minute AMRAP
5 Muscle-ups
7 Front Squats (205,145)
9 Burpee Jumps

Regional 185,115
Open 135,95

Ca$hout
1000m Row
50 GHD Sit-ups

DISCUSSION 1 Comments

  1. Ben Brauer 09/05/2017 at 1:27 pm

    Squat: 275-355
    Push Press: 95-155
    WOD: 3+5 Rx
    Ca$$$hout: 3:45.2 on row – 4 sets for GHDs