Running Wod (45 min’s);
- @0:00, 10:00, 20:00, 30:00, 40:00 Run (500 m /400 m) Max Effort for quickest time.
- @5:00, 15:00, 25:00, 35:00 Tabata for AMRAP:
- Jump Lunges
- Jump Pull Ups (Bar at 6″/9″ below max reach)
- Tabata DB Push Press (15/10)
- Plate Get Ups (15/10)
Your score;
- A) the total run time of the 5 Runs
- B) the total reps of the 4 sets of Tabata
CrossFit Wod;
Strength; 1RM Squat Clean (refer to PR board)
Partner Hero Wod: “Hammer”
5 rounds;
- 5 Power Cleans (60/42.5)
- 10 Front Squats
- 5 Jerks
- 20 Pull Ups