"Black Lung Friday"
Run 1 mile (Row 2000m)
10 chest-to-bar pull ups(15 regular)
20 Abmat sit ups
2 Bw Power clean
Run 800m (Row 1000m)
10 C2B pull ups
20 Abmat sit ups
4 Bw Power cleans
Run 400m (Row 500)
10 C2B pull ups
20 Abmat sit ups
6 Bw Power cleans
Run 200m (Row 250m)
10 C2B pull ups
20 Abmat sit ups
8 Bw Power Cleans
Run 100m (Row 125m)
10 C2b pull ups
20 Abmat sit ups
10 Bw Power Cleans
**If Bw cannot be achieved in the Power clean make it heavy enough that each rep is a grind.
*** The run or row decreases each round, while the Power cleans increase. Everything else stays the same.
Crossfit Huntsville (Huntsville, AL - Mousclestache isn't doing a WOD until Sunday so I won't be able to throw down in Jorts and flannel. Damn):
ReplyDeleteBerry’s Black Friday Blowout!
800m run
23 shoulder to overhead 95/65
23 burpee pull-ups
23 barbell push ups
23 barbell back squats 95/65
23 barbell floor wipers 95/65
23 barbell rows 85/65
400m run
11 shoulder to overhead 95/65
11 burpee pull ups
11 barbell push ups
11 barbell back squats 95/65
11 barbell floor wipers 95/65
11 barbell rows 95/65
200m run
27:31 RX
41:57@165# PC.
ReplyDelete31:24 (42?) rx
ReplyDelete