November 27th, 2011

CrossFit SW Portland
November 27, 2011

Warm up, skill, MOB WOD = see board

WOD A or B

* Option A) Function! or Option B) Being!

Option A)

6 sets @ high effort:
5 tough push press – grunt effort
10 high box jumps – so you have to explode up each time
45 Double Unders AFAP
rest walk 4 min b/t sets actively

Option B)
part 1:
In 10 min build to a 1RM in the thruster
rest 5 min
part 2:
In 10 min as many rounds of:
7 hang squat clean – 155#/105#
rest 5 min
part 3:
In 10 min:
AMRAP Double Unders

Published by Transformations Made Possible


Leave a comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: