CrossFit Montreal-Friday November 9
Friday, November 9, 2012
Option 1: Crossfit.com
"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
10 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
Option 2: Outlaw
5 minutes to establish a Max Height Box Jump.
-then (no break)
Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#
For time.
Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 170#
For time.
Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.
-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-
5 minutes to establish a Max Height Box Jump.
Option 3: CrossFit MontrealPart A: (15 mins)
Practice Clean & Jerk technique or 2-2-2
Part B: 21-15-9
OHS 135/115
Row 300m