• Shawn Alfenito

WOD 9/13/19


Achieve

Mobility

12 Min shoulders, quads/hamstrings and hips

Conditioning

Open WOD 17.1

For Time (20 min cap)

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs


Fit

Running

For time with rest

800 m run

rest 1 min

800 m run

Conditioning

For Time (20 min cap)

10 KB Swings

15 Burpee Box Jump Overs

20 KB Swings

15 Burpee Box Jump Overs

30 KB Swings

15 Burpee Box Jump Overs

40 KB Swings

15 Burpee Box Jump Overs

50 KB Swings

15 Burpee Box Jump Overs


61 views

7202 Bishop Rd STE D4, Plano, TX 75024

Tel: 214-490-4140, info@northplanocrossfit.com

(Entrance on Lunsford, corner of Bishop)

©2019 by North Plano Crossfit