Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Tuesday, June 4, 2019

Metcon - Run-Row-WBS

Tuesday, June 4, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

9 min amrap of

10 leg swings
arm circles
10 mountain climber stretch
10 air squat
10 ground to overhead with 10# plate

3 min mobility


In teams of two, complete the following for time:

300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

I partnered with Chris and we finished in 38:42.  We traded off runs and rows from the outset and he was keeping ahead of me and was able to do several wall ball shots after each of his rows.

At the end, I was doing sets of 20 and did 135 wall ball shots.  He did an extra 15 to get us under the time cap.  We used a 14# med ball to a 10' target.

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