CrossFit WOD Raleigh and Durham 8/4/17

True strength cannot be given. It must be taken. Mask on. The New Cake Weight is available on the website now for preorder!



WOD

1) Weightlifting
Alternating EMOM for 14:00 (7 total rounds) of:

Even min: 7 Box Jump Overs 30/24″ (facing box, no rebounding, turn AFTER landing)

Odd min: 3 Touch & Go Power Clean + Push Jerks – ALL @ 65% of 1rm PC+PJ
RX+: 10 Box Jump Overs

2) Metcon

“Amanda .45”

13-11-9-7-5 reps for time of:
Muscle-ups

Squat Snatches

M 95 lb. F 65 lb.
RX+: 135 lb. F 65 lb.

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females