Monday Run and Gun

October 21, 2019

 

WOD:

“Run and Gun”

3 Rounds:

 

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)

 

Strength

Pausing Back Squat

5 Sets of 3: with :03 pause at the bottom

 

Set #1 – 65% of estimated 1RM

 

Set #2 – 70%

 

Sets #3, 4, 5 – 75%

 

Please reload

Featured Posts

Memorial Day Murph

May 27, 2019

1/10
Please reload

Recent Posts

November 20, 2019

November 18, 2019

November 16, 2019

November 15, 2019

November 14, 2019

November 12, 2019

November 11, 2019

November 11, 2019

November 9, 2019

Please reload

Powered by Papago CrossFit, LLC