Level 1 CrossFit
10 Rounds for time
10 DB Thrusters
10 Box Jumps
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All Levels CrossFit
A1. Back Squat 5-5-3-3-3. Rest 1 minute.
A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.
B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.
C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)
C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.
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Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!
Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to
A) Does what you’re doing help increase work capacity?
B) Does what you’re doing prepare you for the unknown and unknowable?
C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?
If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!