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Daltons CrossFIt – CrossFit

WOD: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
** REST 3-5 min Then complete WOD B

INTENDED STIMLUS

This is a sub 7 minute fast paced workout with a moderate load. Faster times will be around 2-3 minutes.

SCALING OPTIONS

Performance

Attempt as rx’d if you can go sub 10 minutes today. If not lower weight to 115/75

Fitness:

Use a light load that allows for sound mechanics and a sub 7 minute finish. Typical loads will be between 75-95/55-65 lbs.

WOD B: Metcon (Time)

2000m Row

50 Abmat sit-ups

30 GHD Hip extensions

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