Wednesday April 29, 2015

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(Hand surgery?  No big deal…. put the rower handle in your elbow creases and go!  Cary is a true CrossFitter that figures out how to overcome obstacles big or small!)

Level 2 WOD

4 Rounds for time:
2 Rope Climbs
Run 200m
4 Squat Cleans @ 80% of 1RM
Run 200m

 

Level 1 WOD

3 Rounds for time:
1 Rope Climb
2 Power Cleans (95,65)
2 Front Squats (95,65)
2 Squat Cleans (95,65)
Run 400m

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Level 2 MODS:

MOD 1: Blue Tape, SC (75% of 1RM)

MOD 2: 2 Moves, SC (70% of 1RM- UNBROKEN REPS)

 

Level 1 MODS:

MOD 1: Blue Tape

MOD 2: 2 Moves, (75,55)

MOD 3: 1 Move, (65,45)

MOD 4: 3 Assisted Rope Climbs, (45,35)

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