CrossFit WOD Raleigh and Durham 8/9/79

There’s still a little time left to order your new CAKE WEIGHT!


WOD

1) Weightlifting 

Every 2:00 for 14 Minutes

1 Clean & 2 Jerks (full)

Begin @ 50% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00, but add a JERK rep.

I.E. 2 misses @ 245, hit 225# on the next 2:00 for a Clean + 3 Jerks, the next 2:00 hit 205 for a Clean + 4 Jerks, etc – until you are back to 50%.
2) Metcon
With a running clock…

1) For time:

50 Thrusters 65/45#

Run 400m or Row 500m

Rest 1:00 between 1&2.

2) 50 Snatches (anyhow)* 95/65#

For time.

RX+: Run 800m or Row 1000m