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#CrossFit #Hackney #WOD 17/07/2013 #withmomentum

Posted 17th July 2013 by Josh Schouten

Warm-up & Skill

A-1 Forward rolls rest :30

A-2 Superman rocks for :30secĀ :30

 

Strength

A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30×0 :60
A-2 ME: TTB (skill practice) 5 sets max reps x0x0 :60

Capacity

Set the clock to 16min time cap: (20reps of each rest :45)
4 Rounds of:
B-1 Back Extensions (controlled)
B-2 Front Rack Walking Lunges
B-3 Pull-ups / Jumping Pull-ups (full extension of arms)

Finisher:
50 standing calf raises

CF-NoDanger

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