FrictionCrossFit – CrossFit

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QOD

What is the most valuable action you perform everyday?

Warm-up

AMRAP x 6

5 Air Squat

5 Cals (your choice)

10 PVC Pass Thru

+

20 Lying PVC Supinated Pullover (weighted if possible)

1:00/side Pigeon Pose

Thruster Development (6 sets, climbing)

2 Front Squat + 2 Push Press

*may thruster 2nd FS into 1st PP

Vader (Time)

Competitive:

3 RFT:

24/17 Cal Row/Bike/Ski

21 Wallball @ 20/14# to 10/9′

15 DB Snatch @ 50/35# (total, switch as needed)

9 Burpee

Recreational:

3 RFT:

21/15 Cal Row/Bike/Ski

15 Wallball @ 20/14# to 10/9′

12 DB Snatch @ 35/20# (total, switch as needed)

6 Burpee

Lifestyle:

3 RFT:

15/12 Cal Row/Bike/Ski

15 Wallball @ 14/10# to 10/9′

12 DB Snatch @ 20/10# (total, switch as needed)

6 Burpee

stimulus: lungs will be taxed, rounds will slow down, the point is to keep moving through transitions, numbers are low enough to keep moving as well.

MC

Rent

2:00 Counterbalance Air Squat Hold @ 25/15# (Accumulate)