Wednesday 6.7.17

 

CrossFit WOD

“Triple 3”
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Suggested to RX
24 or less 5k
Max Effort unbroken DU 50+
Max effort mile 7:00 or faster

Partner Option:
Split row and DU as needed and switch every 400m on run.

Should be completed in approximately 50 minutes. Some classes might run long due to staggering.

Mobility:
KB Calf Mash
IT Band Roll/Mash

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SWEAT

800m Run

DB Thrusters	20	19	18	17	16	15	14	13	12	11	10	9	8	7	6	5	4	3	2	1
Burpees	4	4	4	4	4	4	4	4	4	4	4	4	4	4	4	4	4	4	4	4
Sit-Ups	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20

800m Run