Unlimited Plus CrossfitWOD02092020, WEDNESDAY
WARMUP
. 200m run
Then, 2 rounds of:
. 20 High knees
. 10 Situps
TASK 1: ENDURANCE
TEAM OF 2
. 3000 / 2500m Row
. 1600m Run
. 3000 / 2500m Row
(Row for 500m then switch)
(Run for 400m then switch)
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See AllTask 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
220
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
350
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
500