7.10.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/09/2017 wod

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean). Or perform 3 reps on the minute for 7 min at 50-60%.

Strength: none

Super Set: none

Metabolic Conditioning: “Triad-Athelon”

For time. 4 rounds

Row, 500 m

21 Burpees

Run, 400 m

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 – 23 min, about 6 minutes per round.

Coaching Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 3 and 4. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

‘Cash Out’: none

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