The CrossFit RTP Holiday party will be on Saturday 12/14! Mark your calendars!
WOD 11 12 13
A1. [2 Power Clean + Clean] x 4 sets @ 70%. If the reps are crisp, increase to 75% of clean 1RM.
A2. Weighted Dip (4 x 10). Adv: Strict MU. Change weight to hit reps.
A3. L sit (4 attempts for max time). Standard is feet above ground. Adv: Feet above parallel.
B. EMOM for 10 min:
Perform 1 Clean or FS (Weight = X). Racks are allowed for FS.
Perform Y burpees where Y is athlete’s/coach’s choice.
Neither X nor Y can change during this workout. Your goal for this workout is to finish 10 minutes without failing any minute. Final score = X+Y.
Adv: substitute burpees for either (Over-the-box jumps or MU).
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