We are running only 5:30am, 6:30am and 4:30pm today for Rowing event at Pura Vida. And It’s Testing Week next week! It’s time to check out our gain from the last 9 weeks with 2 Wendler’s Cycles. I am very excited to see everyone’s progress. There will be CrossFit total, and 3 new bench mark WODs.
Weightlifting
Deadlift (40%x5, 50%x5, 60%x5)
(10min)
Metcon
Metcon (AMRAP – Reps)
Minutes 0,3,6,9,12,15,18,21- 10 Power Clean & Jerk 95/65
Minutes 1,4,7,10,13,16,19,22 – 15 Wall ball shots 10ft/9ft 20/14lbs
Minutes 2,5,8,11,14,17,20,23 – 7 Burpee over bar
Minutes 1,4,7,10,13,16,19,22 – 15 Wall ball shots 10ft/9ft 20/14lbs
Minutes 2,5,8,11,14,17,20,23 – 7 Burpee over bar
If you don’t miss any rep, it’s 256 reps. Keep tracking the reps you miss.
Plank challenge (Time)
Hold the plank (high or low) position as long as you can
We will run the clock immidiately after the EMOM
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