CrossFit WOD for Thrusday 8-24-2017


Aug 23, 2017

Strength/Skill: Rest as needed but don’t slack off! If you “don’t need any rest” you’re not going heavy/fast/hard enough. Metcon: Use that kip practice from Tuesday today. Should be heavy but not impossible. 

Warm Up:
Coach’s Choice

5 min Athlete’s Choice

Strength/Skill-20 min, rest as needed: 
1) 30s Max Effort Row
2) 100m Farmer Carry AHAP

METCON- 18 min Partner AMRAP:

  • 12 T2B (L1 K2E)
  • 12 Russian Swings (L1 45/25 RX 53/35 +70/53)
  • 12 Walking Goblet Lunges
  • Athlete completes a full round before switching



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The Butterfly Pull Up

Compliments of CrossFit

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

-Morihei Ueshiba