04/23/2018
CrossFit Kindred – CrossFit
Warm-up
Strength
Back Squat (3×8 reps @60% with a pause for each rep)
WOD
Metcon (Time)
9 rounds FOR TIME:
10 Thrusters (75/55)
10 Pull ups
9 rounds FOR TIME:
10 Thrusters (75/55)
10 Pull ups
30 Deadlifts
30 Deficit Push-up
30 Over head lunge steps (Alternating)
20 Deadlifts
20 Deficit Push-up
20 Over head lunge steps (Alternating)
10 Deadlifts
10 Deficit Push-up
10 Over head lunge steps (Alternating)
Rx Men 185# 3-4” Deficit 45# OH Lunge
Rx Women 125# 3-4” Deficit 25# OH Lunge
Intermediate Men 155# 2-3” Deficit 35# OH Lunge
Intermediate Women 115# 2-3” Deficit 15# OH Lunge
Beginner Men 135# regular push-up No weight on the OH Lunge
Beginner Women 95# regular push-up No weight on the OH Lunge
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Row 1000 meter ( PR Attempt)
then…
Toes to bar: 15
Air Squat: 30
Double Under: 50
5 Rounds