CrossFit South Rockland

Thursday, October 11, 2012

Thursday Test Week



Partner warm up
MB sit ups
MB rotations
MB chest pass
Wall ball
Push ups
Jump overs

Skill
Sprint starting

WOD
Part #1
Row 500m for time

Rest 3 minutes

Max effort pull ups

Part#2
7 minute AMRAP
7 burpees
7 box jumps


CFE

Warm up

Run 400m

GHD sit ups

GHD back ext weighted

OHL

Dynamic walk

 

WOD

Part#1
1 mile run time trial

Part#2
100 thrusters W45/M75
**every time you put the bar down 5 burpees**

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