- Crossfitcove

WOD

 

From 0-12 minutes:

1,000 M Row

Immediately followed by as many rounds and reps as possible of:

10 Ring Dips

10 Box Jumps

10 KB Swings

 

Rest from 12:00-16:00

 

From 16:00-28:00:

Run 800 Meters

Immediately followed by as many rounds and reps as possible of:

10 Dumbbell Cleans

10 Toes to Bar

 

Fitness  35/26

Performance  53/35

Open  70/53

P/PP MetCon Scales

Sub Box dips or Tricep Kick Backs (5 / side)

Sub Step Ups for Box Jumps

Russian Swings (can go heavy)

Modify run distance or sub 4min Assault bike

Sub slam balls for T2B

 

 Coach’s Tip:   A couple sneaky AMRAPs preceded by endurance-style buy-ins.  The buy-ins will get the heart rate pretty high so form for the following movements must be on point in order to keep moving efficiently.

 

Jump rope sweet sixteen style!  

Leave a reply

Your email address will not be published. Required fields are marked *