201016 - “Quadsasaurus”



Warm up:

Cardio

Dynamic Hips

Dry Run


WOD: For Time

Rx:

30 Step-ups (50/35)

30 Power Cleans (95/65)

15 Burpees Over Bar

30 Step-ups (50/35)

20 Power Cleans (135/95)

15 Burpees Over Bar

30 Step-ups (50/35)

10 Power Cleans (185/125)

15 Burpees Over Bar

30 Step-ups (50/35)

5 Power Cleans (225/155)

15 Burpees Over Bar

Scaled: 4 Rounds For Time

30 Step-ups

30 Power Cleans (30RM/40%)

15 Burpees

Sport:

(135/95), (185/125), (225/155), (275/185)


Mobility:

Quad LAX

Glute LAX

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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