9.19.16 CrossFit Workout WOD Thornton Northglenn CO

By 09/18/2016 wod

Warm-up

3 Rounds, 30s at each station…

S1- Battle Ropes OR TRX rows

S2- L-Sit Hold/ Practice

S3- Air Squats

S4- Spiderman Lunges

S5- Pushups

A. Strict Press- 5×5 (Heavy as Possible)

B. On a 15 minute clock…

0:00-5:00

400m Run

Max Burpee Muscle-ups OR Burpee Pull-ups

5:00-10:00

400m Run

Max Power Cleans (135/95)

10:00- 15:00

400m Run

Max Burpee Muscle-ups OR Burpee Pull-ups

*Score total Burpee Muscle-ups/ Burpee Pull-ups+ Power Cleans

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