“Grindy”
For time:
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks
Post Time and Loads to Comments
Heat 1
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
Front Squat
3-3-3-3-3
Post Loads to comments
CrossFit South Brooklyn
Warm up: (x3)
20 Zercher Sandbag Squats
20 Russian Kettlebell Swings
20 Sit-ups
10 Pull-ups
Additional work:
3 sets of max rep Ring Dips. Plenty of rest
Push-up ladder (every :30)
After class we had an open hour for people to work on whatever skills or movements they wanted to.
WOD 4.09.08
For Time:
40 Double Unders
21 KB swings
12 dead hang ring pull-ups
40 Double Unders
15 Deadlifts
15 HSPUs
40 Double Unders
30 Clean and Jerks
40 Double Unders
15 Burpees
EthanNYC:
Swinging Around
Over-Under
Recovery