Main – CrossFit Group WOD

RPCFO is September 20th. If you are not competing, would yo be interested in helping out with judging and score-keeping? We pay in hugs. Let me know.

Coach Led – 10 min (No Measure)

Warmup movement and mobility
During the warm-up today, your coach will discuss “butt-wink”. What it is. How to deal with it. And how to squat if you’ve got it.

Back Squat (5-5-5-5-5 @80%)

Push Press (3-3-3-3-3)

This is intended as a SuperSet! Do the squats. Change the plates. Do the Press. Take a rest.

09032014 PowerCleans/DoubleUnders (Time)

5 Rounds for Time
5 X Power Clean
20 X Double Under

RX = 185/135
Intermediate = 135-155/65-95
Fitness = 45-65/35-55
DU:SU 1:3 (But please attempt 5 DUs per round)