Pilot CrossFit 5k on the Riverwalk

Finish order:
Jim, Wes, Casey, Andrew, Steve, Reed, Clair

Deadlifts

5(85)-3(95)-3(105)-2(110)-2(115)-1(125)-1(135)-1(137.5k)

4 rounds

5 x DL 100k
50 m waking lunge with over head plate 20k
10 x toes to bar

5 km recovery run

4-4-4-4-4

50-80-90-100 kg

AMRAP 12′
12 SDHP (30kg)
12 Wall Balls

Result: 5 rounds, 12SDHP + 7 wall balls

Pre-WOD:
Work up to heavy set of 2 touch and go Power Cleans

WOD: OTMEM/10 Minutes
-2 Power Cleans @ 80% 1RM
-3 Muscle Ups (Round 1: 6 Pull Ups; Round 2: 6 Ring Dips, etc)
-4 HSPU

Post WOD: Tabata Sit Ups

Benchmark Girl ‘Nancy’
5 rounds of
400m run
15 Overhead Squats

test Imported.

test Imported.

Back squats

5 x 60k

5 x 65k

5 x 70k

then
50 backsquats 55k
100 sandbag step ups 24" 25k
Carry 45k 400m

21.18.15.12.9.6.3

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Sprint on the min for 9 min, total of 10 rnds