Saturday, July 25th 2015

Skill- Double-unders

Spend ten minutes working on double-unders. If you have double-unders, do three or four unbroken sets of 50 (or work on triples)

10 minutes

WOD- 32 minute AMRAP of:

400m run
1 Rope ascent
10 Snatch 155/105#
10 Overhead squats
800m run
1 Rope ascent
20 pull-ups
20 kettlebell swings 70/55#

Rx+ option: legless rope climbs

For the purposes of scoring a partial round:

If you leave on a 400 or 800m run before the 32 minutes elapses you can count it towards you score. (If you leave the door to run at 31:55, you can score the entire run even though you finish after the AMRAP is over.)

The 400m run counts as 4 reps, the 800m run counts as 8 reps.

 

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.