Main – CrossFit Group WOD

The Larry Young 5KM Run was a great success and a lot of fun! Many thanks to the 25+ RPCFers who joined Errol, Ty and I for the event. We’ll be doing it again next year! (The time to beat from our gym was Adrien Herberts – 18:49 Bam!)

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by 5 mins of stability or mobility work. Warm up power cleans right after.

Metcon (Weight)

12 min EMOM

even – 20 double unders (or 3 attempts)
odd – 2 power cleans

*Cleans should be touch and go, you may need to pick a lighter weight, feel free to sub to hang power cleans*

Get to the Chopper (Time)

4 rounds for time

10 Front Squats (95/65)
10 Shoulder to Overhead
10 Burpees

Rx+ is 115/75