Friday 11/20/2015

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.

Weightlifting

3×12 Weighted hip raises

3:00 Total Hip Extension Holds

Deadlift (2×3 at 85% )

Metcon

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.

Endurance

Metcon (Distance)

30 Min Activity: Run/Row/Bike

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