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We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Session starting TOMORROW!
WOD for Monday 030810 – Click Here For Today’s Schedule
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
4 Rounds For Time:
7 Knees To Elbows
7 Box Jumps (24″/20″)
7 Dumbbell Manmakers to Hang Clean
Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training. You should generally not be failing on any set except maybe your last one of the day. If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement. When in doubt, live to lift again another day.
For the Metcon, all box jumps must be “jumped” to be RX. For the manmakers, use a load as heavy as possible that will allow for proper movement execution but minimize rest time.
CONGRATULATIONS ASHLEY, MITCHELL, AND ALLISON FOR COMPETING IN THE 2010 CROSSFIT GAMES NC/SC SECTIONALS!