HeroWOD: “Rich” – CFS

Oct 14th, 2017

Category: CrossFit

HeroWOD: “Rich” – CFS

Nate & Pete

Warm-up
EMOM 9
1. 100m Sprint
2. 7/5 Strict Pull Ups
3. 45-second wall sit

Mobility
Lats
Forearms

WOD
“Rich”
13 Squat Snatches, 155,105
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155, 105 lb

Level 3- 135,95, 7 Pull-ups
Level 2 – (115, 75), 7 Rounds, 7 Pull-ups
Level 1 – (85,45), 5 Rounds, 5 Pull-ups, Power Snatches

DISCUSSION 1 Comments

  1. Jason Barrow 10/14/2017 at 4:10 pm

    WOD: 14:05 L3