WOD 021417


What are your plans today?

Warm up 12a

2 Rounds:
200m Run
30sec Handstand Hold
30sec L-Sit Hold

Metcon (Weight)

1) 18 Minute EMOTM:
Movement 1 – 5 Floor Press (DB or Barbell)
Movement 2 – 15 Push-Ups
Movement 3 – 40 Second Farms carry Hold (Hold either KB or DBs AHAP for 40 sec)

*Score only the floor press

For Floor Press start around 60% of your 1RM and climb as deemed fit, if you don’t know it base off your Bench Press. Push-ups work for quality over quantity, scale as needed to get at least 10 Unbroken every round. Pick a weight for the carrys that you can maintain for all 7 rounds.

Metcon (AMRAP - Rounds and Reps)

2) 8 Minute AMRAP:
8 Pull-Ups
8 Dumbbell Hang Squat Cleans 35/25
8 Dumbbell Shoulder-To-Overhead 35/25

RX+: C2B Pull-ups & 50/35
Rx: Pull-ups & 35/25
Scale: As needed

Cash Out

2x 400m run

Out of Town WOD


CrossFit Journal: The Performance-Based Lifestyle Resource