CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Versitale

WOD

With a 15 minute running clock complete the following.

0-10 minutes = Run 1 mile for time

10-13 minutes = Find a 1 Rep Max Snatch

13-15 minutes = Max Rep Ring Muscle Ups

*If you finish your 1 mile run under 10 minutes, you may use the remaining time to warm up and prepare to find a 1rm Snatch.


SWOD

Back Squat 3,3,3,3+ (60/70/75/80%)

Comments  

 
#3 RE: VersitaleRobin 2017-09-26 21:09
WOD
Run - 9:15
Snatch - 83#, wasted to much time between lifts
MU - 6 banded bar MU

SWOD - 113,133,143,143
Back Squats were rough, and I could definitely tell I haven't done them in a while.
 
 
#2 RE: VersitaleJosh Jones 2017-09-26 15:55
Bike - 2:30ish
Snatch - 185 could've done more.
Rmu - 12
 
 
#1 RE: Versitaleshco0502 2017-09-25 20:11
Wod: PR mile @ 6:55/an ugly 133 which is my current PR/ 6 banded bar mu
Swod: 173/198/213/228
 

Please Login or Register to post Comments.

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit