Crossfit Cocktail – CFS

Mara

Warm Up/Accessory
2 Rounds for Quality
10 L-Pull-ups
20 Weighted Sit-ups (w KB)
30 Hollow Rocks
*Sub a 1 minute L-sit hold for the 10 L pullups, or use a band at the ankles

WOD (40 min cap)
3 Rounds
800m Run
20 Toes to Bar
30 Kettlebell Lunges (2,1.5)
200m Farmer’s Carry (2, 1.5)
100 Double Unders
Rest 2 Minutes

Level 2 (1.5,1), 50 Double Unders
Level 1 (1,0.75), 400m Run, Singles

8 Comments

  • Sean Flannery

    08/17/2017 @ 10:44 pm

    WOD: 33:26 Rx

  • Jen Merinder

    08/17/2017 @ 11:46 am

    34:52 RX

  • Joel Carpenter

    08/17/2017 @ 2:02 am

    41:36. RX reps, 1 pood lunges, 1.5s for the first carry and then went down to 1s, singles. This was a tough one

  • Jason Barrow

    08/17/2017 @ 1:12 am

    WOD: 43:44 Rx

  • Brian Campbell

    08/16/2017 @ 11:43 pm

    33:52 Rx

  • Chad Kucera

    08/16/2017 @ 5:07 pm

    41:24 RX reps L2 weight

  • Crowley

    08/16/2017 @ 3:32 pm

    43:33 – rx/53# kb farmers carry

  • Dan Palermo

    08/16/2017 @ 2:23 pm

    37:22 RX

Comments are closed.

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