Thursday 8/10/17 - Wear Long Socks


MAIN WOD

M-1: Deadlift

5RM

M-2: For Time:

6/4 Rope Climbs, 15' Ascent

30 Kettlebell Snatch, 53/35#, alternate arms every 5 reps

4/2 Rope Climbs

20 Kettlebell Snatch, alternate arms every 5 reps

2/1 Rope Climbs

10 Kettlebell Snatch, alternate arms after 5 reps

L2:

12' Rope Climbs

35/25#

L1:

3:! Walk ups

26/18#

FITNESS

F-1: Deadlift

15min to build to heavy set of 5

F-2: For Time:

30 T2B or Knee Raises

300’ Sled Push

20 T2B or Knee Raises

200’ Sled Push

10 T2B or Knee Raises

100’ Sled Push

WEIGHTLIFTING

Bike 5:00

3 sets:

10 RDLs

6 Snatch Grip OH Split Squats/side

6 Thoracic Rotations/Side

Snatch Balance

3-3-2-2-1-1-1

Snatch Pull + Snatch

2x1 @ 65%

2x1 @ 70%

2x1 @ 75%

3x1 @ 80%

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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