WOD 10/3/12 c
The Next Generation
5 Minutes of Hip/Back/Shoulder Mobility
WU- 6 Minute AMRAP of: Row 250M/20 Air Squat/5 HSPU
Hang Clean + Power Jerk– 3+2 x 5 Rounds (Max Effort/20 Minute Cap)
3 RFT of: 6 Wall Walk/12 Burpee Over Box (24/20)/24 K.B. Swings (24/16kg)
Awwwwwww! Yay for CrossFit Kings County Kids Club!!!
Strength WOD 6am:
Warmup, 400m Run / 20 HRPU / 200m Run / 20 Air Squats: 3:20 (i think)
Bench Press, 12 min to heavy single: 4@95, 3@115, 1@135, 1@155, 1@175
5/4/3/2/1 RFT of: Bench Press 80% of max above / Ring Rows (doubled): I can’t remember my time, but bench was at 140 – definitely a challenge towards the end.
15 min to heavy farmer’s walk: 1@150, 1@210, 1@250
6 Minute AMRAP of: Row 250M/20 Air Squat/5 HSPU- 3 Rounds
Hang Clean + Power Jerk- 3+2 x 5 Rounds- 75/95/115/135/145
3 RFT of: 6 Wall Walk/12 Burpee Over Box (24)/24 K.B. Swings (24)
14:28 rx