A new comer experiences the love/mostly hate relationship we have with burpees…
Do you feel sorry for them or wish them more burpees?
Welcome to CFW Craig!
Today there are 3 workouts posted. Classes and members that are only doing one workout, will do WOD #1 (no exceptions please). Members going to the Sectionals this weekend and those who would like to compete on our affilitate at the Regionals and anyone who would just like to do more than one of these, are encouraged to do all three. Complete each workout in order they’re posted!
1 hour of rest and proper post workout feeding between WODs is suggested. More rest is ok, i.e, if you have to do wod 1 at 6am, wod 2 at noon, and wod 3 at 5pm, so be it.
Post times, number of rounds, and rest durations.
3 rounds for time…
23 deadlift (255lbs-M / 145lbs-F)
50m Sprint (i.e., run fast!)
17 KB Swings (24kg-M / 16kg-F)
AMRAP in 5 minutes of…
2 shoulder press (135/95)
3 push press
4 jerk (power or split)
50 C2B pull up
75 box jump 24"
100 wall ball 10ft / 20lbs
50 hang snatches (85lbs-M/55lbs – F) *each lift starts in the hang pos, and received below parallel)
Open gym members, please do not do your own thing today. Today’s CFW WODs, in order, only please.
Hang Snatch 2 x 3 (95lbs-M / 65lbs-F)
Snatch Drop 3 x 3 (95 / 65)
Snatch Grip Deadlift – work up to a heavy triple x 3