A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint!
CrossFit WOD for Wednesday 8/16
50 wall ball shots
25 med ball situp throw
400m med ball run
Rx = 20/14 lbs, Fitness & Health = 14/8 lbs, Performance = 30/20 lbs
Post time to whiteboard / comments!
Olympic Weightlifting WOD
cleans, front squats, clean pulls
back squats, strict press, deadlift
– Primal mobility
– Clean skill work
– Snatch skill work
– Lunges and presses to finish