CrossFit – Sat, Aug 19

CrossFit Evergreen – CrossFit

J & K Special (Time)

This WOD consists of three upper body double movements separated by a short run.
MRx & Rx = 3 sets of 10 reps
Rx+ = 4 sets of 15 reps

– Bench Press MRx: 155/85; Rx/Rx+: 185/105
– DB bench press MRx: 30/20; Rx/Rx+: 50/35

– 200 m run (100m walk)

– Db curls MRx: 20/15; Rx/Rx+: 30/25
– iso/peaking db curl MRx: 40/30; Rx/Rx+: 50/35

– 300 m run (200m walk)

– triceps kickbacks (both arms) MRx: 30/20; Rx/Rx+: 50/35
– single db OH tri extension MRx: 40/30; Rx/Rx+: 65/45

– 400 m run (300m walk)