Something different

So far week, we've done rotations on 5 minutes, fast paced intervals of 1 minute, and now we're working a bit longer on 10 min rotations.

One of the greatest things about CrossFit training is that each day presents a different challenge to your body and mind. Every workout requires a new strategy and pace.

Have fun with this last workout of the week - it is just as easy or just as hard as the other ones, but different to them both!

Cam

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TRAINING FRIDAY - SATURDAY

WARM-UP: Dowel Game 5-7 min

Specific wod warm up

WOD: WORKT

This workout involves three 10 minute segments. In each segment you will have to complete different tasks and then rest until the next segment starts. Work quickly to get a good score and also to get some extra time to recover!

3 SCORES for this one!

Part 1: 4 rounds for time - 6 power cleans, 2 STO, 8 box jump overs

On 10 minutes, rotate to part 2

Part 2: 750 row + 800 run (women) 1k row + 800m run (men)

On 20 minutes, rotate to part 3

Part 3: 4 rounds for time - 15 deadlifts, 40 double unders

Rx: Bar weights 95/135, 20/24" box

FG2: 65-75/95-115, 20 double unders per round in Part 3

FG1: scale bar as needed, box step ups, shorten run to 400m, 40 single skips