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W0D4 Strong

10
Apr

W0D4 Strong

Cleveland – CrossFit DTF

1. 12-min to establish 5RM Thruster
– Post 5RM

2. With a running clock:
a. 90-sec ME Thrusters using 85% of today’s 5RM
– Post load and reps
– Rest 90-sec
b. 90-sec ME Box Jumps 24/20
– Post height and reps
– Rest 90-sec
c. 90-sec ME Burpees
– Post reps

3. For time.
75 Double-unders
50 Wall Balls 20/14
40 TTB
30 Med Ball Clean 20/14
20 CTB Pull-ups
10 HSPU
75 Double-unders
– Post time.
(17-min time cap)

Thruster (12-min to establish 5RM)

Thruster (90-sec AMRAP at 85%)

Box Jumps (90-sec AMRAP 24/20)

Burpee (90-sec AMRAP)

Metcon (Time)

For time.
75 Double-unders
50 Wall Balls 20/14
40 TTB
30 Med Ball Clean 20/14
20 CTB Pull-ups
10 HSPU
75 Double-unders
– Post time.
(17-min time cap)