benchmark day

2
Sep

benchmark day

IRIDIUM CrossFit – CrossFit

Finish the workout in less than 10:00.
Complete each set of thrusters in no more than 3 sets.
Complete each set of pull-ups in no more than 3 sets

Warm-up

Set 1

30 Jumping Jacks

20 Med-ball Air Squat

30 Skier Jacks

20 Med-ball Strict Press

30 Jumping Pull-ups (Fast up, fast down)

Set 2

10 Ring Rows

20 Med-ball Thrusters

30 Russian Twist with Med ball

10 Ring Rows

20 Med-ball Thrusters

Weightlifting

8:00 minutes building up to 1 heavy single thruster, more than your wod weight.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

Fran mods

Intermediate

12-9-6

Thruster 65/95

Pull-ups

Beginner

21-15-9

Thruster 35/45

Jumping pull-ups