CrossFit WOD for Friday 6-9-2017


Jun 8, 2017

**This is for 5:30am, 8:30am and 12p. The ONLY afternoon class is at 5:30pm and WILL BE MEETING AT FRANKLIN TRAIL.

Strength: Keep the FC heavy but where you can go unbroken. Metcon: This workout gets harder as it progresses, so pacing, breathing and barbell cycling are everything. Weights should be on the lighter side. Advanced athletes, shoot for around 18:00. T2B will probably be the determining factor on your time.

Warm Up

Partner Relay 200m (each partner does 100m and tags partner to switch) x 3 times


World’s Greatest Stretch

Skill/Strength: 10 min EMOM

Min 1) 150ft Heavy Farmer Carry

Min 2) 20-30s Handstand Hold or HSPU or MUPs

METCON- For Time (22 min cap):

  • 250m Row
  • 50 Air Squats
  • 25 Hang Power Cleans (95/65)(+115/75)
  • 500m Row
  • 50 Walking Lunges
  • 20 S2OH
  • 750m Row
  • 50 T2B
  • 15 Hang Squat Cleans


Accumulate 60s Hollow Hold

<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

The World’s Greatest Stretch

Compliments of Pia Seeberg

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman