CrossFit Mutare | 1-12-2016
16317
post-template-default,single,single-post,postid-16317,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-6.1,wpb-js-composer js-comp-ver-4.2.3,vc_responsive

1-12-2016

12 Jan 1-12-2016

CrossFit Mutare – CrossFit

Mobility

SMFR

Posterior Chain

Quads

Shoulders

Traps

Warm-up

8 min EMOM (ea. minute transition from one exercise to the other for two cycles)

1. Burpees

2. Single Jump rope

3. Sit ups

4 Lunges

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here
30 min Time Cap

Scalable option cut the reps to 55, 44, or 33 if needed.

women weights on bar can be 45 and wall ball 14

box height 20

kettlebel 35

No Comments

Sorry, the comment form is closed at this time.