Max Effort – Rest – Rotate – CFS

Oct 16th, 2016

Category: CrossFit

Max Effort – Rest – Rotate – CFS

Group Warm Up

Group Warm Up

Strength
Strict Press
5-4-3-2-1-1

WOD
5 Rounds
1 Minute Max Effort: 20s Rest & Rotate
1. Pull-ups
2. Assault Bike
3. Shoulder to Overhead (95,65)

Level 2- (75,55)
Level 1-(55,35)

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
100 Russian Twists
75 Air Squats
50 Plank Ups
50 Supermans
75 Alternating Lunges
100 Russian Twists

DISCUSSION 4 Comments

  1. Sean Flannery 10/17/2016 at 11:34 am

    SP: 193#
    WOD: 341 Rx, w/row instead of bike
    129 pu, 76 cals, 136 s2oh

  2. Kb 10/16/2016 at 9:09 pm

    Strict press. 95
    Wod. Rx no score

  3. Ben Brauer 10/16/2016 at 6:19 pm

    Second. Post!
    165×1, 288 Rx

  4. Alec 10/16/2016 at 5:03 pm

    First post!
    172×1 PR!, 310Rx. Tough WOD- Happy Sunday!