Speed/conditioning:
4 rounds, each for time; coach counts down each heat, minimum 90 second rest between attempts:
15/10 calorie row
One 4 cone suicide drill
WOD:
4 rounds for time:
16 Alternating dumbbell snatches, 70/50/35lbs
400m run
Post times to beyond the whiteboard.
CrossFit Ruck
Find a partner.
Warmup
5 rounds
– 5 sandbag burpees thrusters
vs
– OH 45# plate hold
——
WOD – 2 rounds
– rucked 600m sled drag
vs
– shuttle run w/ plates
Load/Unload sled on runs (load first 300, unload second)
