CF-Style
Farewell Allen Dawson
Block 1 - For time:
2 rounds:
40 Wall Balls
30 Sit-ups
20 Chest-to-bar pull-ups
10 DB Burpee Box Step-ups (20")
DB: (22.5/15 kg)
Time cap 12:00
Rest 3 min
Block 2 - For time:
4 rounds:
5/3 Bar Muscle-ups
5 Hang Squat Cleans
Barbell: (80/55 kg) - R5 [?]
(70/49 kg) - L3 [?]
(60/42 kg) - L2 [?]
(50/35 kg) - L1 [?]
Time cap until 23:00
Rest 3 min
Block 3 - For time:
2 rounds:
40 Push-ups
30 SA Farmer Lunges (DB)
20 Toes-to-bar
10 10m Shuttle Runs
DB: (22.5/15 kg)
Time cap until 38:00
Rest 3 min
Block 4 - For time:
4 rounds:
5 Strict HSPU
3 Overhead Squats
Barbell: same as Block 2
Time cap 50:00
Coach’s note: Block 2 barbell loads by round/level: (80/55 kg), (70/49 kg), (60/42 kg), (50/35 kg). Block 4 uses same barbell as Block 2. Or Block 4 oh squat use 70% 1rm oh squat
Loved it1
Hard WOD2
Dead1
A. Block 1
For time, cap 12 min
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B. Block 2
For time, cap 23 min
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C. Block 3
For time, cap 50 min
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D. Block 4
For time, cap 50 min
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From the gym
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