Sprint Mixture – CFS

Aug 8th, 2017

Category: CrossFit

Sprint Mixture – CFS

John – Flying High

Warm-up
Run 400m, then:
Double Tabata (4x)
1. Plank-ups
2. Hollow Rocks
3. Jack Knives
4. Sit-ups

Grab a band
2 Rounds:
10 Bandy Good Mornings
10 Bandy Side Steps Each Way

WOD
2 Rounds
400m Run
20 Deadlifts (225,155)
400m Run
30 Chest to Bar Pull-ups
400m Run
40 Kettlebell Swings (2,1.5)

Level 2 (185,125), (1.5,1) Chin Over Bar Pull-ups
Level 1 (135,95), (1,0.75) Chin Over Bar Pull-ups
ADV (275,185) 10 Bar Muscle Ups

DISCUSSION 11 Comments

  1. Tom K 08/09/2017 at 5:31 pm

    26:26ADV

  2. Jen Merinder 08/09/2017 at 2:17 pm

    26:10 Adv

  3. Joel Carpenter 08/09/2017 at 2:20 am

    28:01 L2 yikes that was hard

  4. Jason Barrow 08/09/2017 at 12:55 am

    WOF: DNF at the 30min cap
    Finished it 30:15 Rx

    I don’t know if I was feeling last night’s WOD or what but that felt like a hero wod.

  5. Trevor 08/09/2017 at 12:38 am

    25:22 Rx.

    Ouch

  6. Dan Palermo 08/09/2017 at 12:12 am

    22:37 RX

  7. Tom K 08/08/2017 at 11:52 pm

    26:26 Adv.

  8. BrianC 08/08/2017 at 9:17 pm

    22:30 Adv.

  9. Sean Flannery 08/08/2017 at 8:14 pm

    29.11 Adv

  10. Kurt 08/08/2017 at 4:40 pm

    25:01 L2

  11. Ben Brauer 08/08/2017 at 2:09 pm

    27:43 Adv. – Bar MUs were a struggle today…