Main – CrossFit Group WOD

Please try and make The Kirby’s Rest Easy Fundraiser Sunday evening at 5PM at the Foggy Dew. Advance tickets can be bought here: $20 gets you a sandwich and a beer. Great time. Even better people!

Coach Led – 10 min (No Measure)

Warmup movement and mobility

03042014 – T Test of Agility (Time)

Set out four cones as illustrated in the diagram above (5 yards = 4.57 m, 10 yards = 9.14 m). The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A

Power Clean (10-15 Min to work up to a heavy Power Clean)

Tabata Hang Cleans and Burpees (AMRAP – Reps)

8 Rounds of:
20 seconds on HPC (95/65) RX+(135/95)
10 Seconds rest
20 Seconds Burpees
10 Seconds rest

Score is total combined Reps