FYI – we will be doing the CF Total on Sat, so feel free to scale the CF Triathlon down (half the reps or just 1-2 rounds) if you want to focus on a big CF Total!
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Metcon:
“CrossFit Triathalon”
3 rounds for time:
Row 1000m
100 double unders
Run 800m
Note: we are doing the CrossFit Total on Sat, so think about how you approach this WOD (ok to scale down the rounds/reps/distance if you are focused on a big CF Total)
Strength:
EMOTM 12:
2 power cleans
*Choose a challenging weight
Metcon:
21-15-9:
Hang power cleans, 115/80
Pull-ups
10 min cap – move fast!
Finisher: Ab finisher
Strength:
Snatch, 10×1 (A)
Metcon:
EMOTM 12:
Power snatch to overhead squat, 80% of weight used in strength
*With remainder of minute, complete as many over the bar burpees as possible. Score is total over the bar burpess.
Strength:
Front squat, 7×3 (A)
Metcon:
Tabata intervals of:
Kettlebell swings, 24/16
Toes to bars
KB Goblet squats, 24/16
Push-ups
