Workout 10.4.13

Nickname: Running/Thruster/Rowing Madness

Main – CrossFit

A little preview for those competing in the Rally in the Valley competition Oct 19-20! And for everyone else, good luck!

View Public Whiteboard

Buy In

Spend 8 Minutes of Mobility on what YOU need most. Ask the coach for options!

WOD

Metcon (Distance)

With a 12:00 time cap:

-Run 1200 meters- 3x400m (for those competing, take note of your 800m time!) then,
-30 Thrusters 135/95RX, 95/65Scaled then,
-Max Meters on the rower in the remaining time

Your score is the Max Meters on the rower.

If you do not make it to the row, your score is AMRAP of Thrusters.

Cashout

Metcon (AMRAP – Reps)

AMRAP in 2:00:

Max Heavy Tire Flips

Feature Video

CrossFit Class Workout