Never What It Seems – CFS

Aug 27th, 2017

Category: CrossFit

Never What It Seems – CFS

Ashley

Warm-up
EMOM 8
1. 250m/200m Row
2. 10 Pike Ups w/ Feet on Seat of Rower
3. 10 Strict Press
4. 5 Barbell Roll Outs

Strength
Push-jerk
3-3-3-3-3

WOD
3 Rounds
10 Clean and Jerks (135,95)
500m Row

Level 2- 115,75
Level 1- 95,45

CFS Endurance Sunday 10AM (Southie Orange)

3 RFT
400m Run
21 RKB Swings (70 / 53)
15 Toes To Bar
9 KB Goblet Squats

Rest 5 Minutes

3 RFT
Row 500M
21 Wallballs
15 Ring Rows
9 Deficit Pushups

Core Cash Out
Accumulate: 60 Hollow Rocks or 120 Sec. of Hollow Hold

Weekly Strength/Benchmark Schedule

At Home WOD
Tabata Air Squats
Rest 1 Minute
Tabata Sit Ups
Rest 1 Minute
Tabata Burpees

DISCUSSION 1 Comments

  1. SEAN FLANNERY 08/28/2017 at 12:17 pm

    PJ: 243
    WOD: 9:15 Rx