5/21/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

Shelly Smith’s mothers day card. CrossFit Creed

WOD

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Rope Climbs x 3-4 ascents
Strict Handstand Push-Ups x 6-18 reps
L-Sit x 30-45 seconds

B.
Take 15-20 minutes to build to a heavy Split Jerk.

C.
Five sets for times of:
Row 250 Meters
155/105 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest 3 minutes

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