Battleground, Norwalk – Level 1
If you are competing at War of the WODS or the Internal Competition and would like to get some experience- come this Saturday at 8:00am at Norwalk. Don’t be late! Regular Class will be at 10.
3×12 Weighted hip raises
3:00 Total Hip Extension Holds
Deadlift (2×3 at 85% )
CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
Scale as needed. Any scaling should make it difficult to make it to the second round.
30 Min Activity: Run/Row/Bike