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2 Rounds for time of:
600 Meter Run
60 Walking Lunge Steps
500 Meter Row
50 Jumping Pull-ups
400 Meter Ski
40 Box Jumps 24/20”
*Athlete can start from top or bottom*
Wod bottom up w/1500 bike for run
32:01
WOD slightly modified cause my quads are toast
2 rounds
1500m bike
60 lunges
500m row
50 jumping pull ups
400m ski
40 unanchored sit ups
28:21
Mod WOD:
2x’s
1500m bike
60 lunges
400m row
50 jumping pull ups
400m run
40 step ups
27:15
CrossFit Skiatook
22.3 – Rx
…got through 5 BMU at cap
Pretty sure the 115# thrusters took me 7 minutes
Great job, Ryan!!!
8 mile run
Mod wod in reverse order
50 ghds vs jumping pull-ups
Step ups vs jumping
27:20
35:45 scaled (did step ups instead of box jumps)
WOD RX’d
26:11
Wod RX’d subbed bike for runs
In order as written
27:10
*26:10
Biked instead of running, in order written
29:45 (as surprised as anyone that I was under the cap)
WOD 28:30
Unanchored sit ups instead of jumping pull ups.
5 k row
21:28
MOD WOD
2 RFT
1.5k bike
60 walking lunges
Banded stretching one round and 50 ab mat sit-ups second round
400m ski
40 box step ups
27:53
Ab work after