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TFR CrossFit Friday WOD 9/11/15

10
Sep

TFR CrossFit Friday WOD 9/11/15

TFR CrossFit Friday

*All CrossFit classes on Saturday are c20150530_141307anceled! Lets go support our teams at the Rise Up Competition at CrossFit Resurgens. 8 AM!*

 

 

 

Part A:

 

3×5 Bench Press

Use same weight across and In final set complete as many reps as possible at that weight

 

 

Part B: Partner Metcon:

 

 

In teams of 2

 

4 rounds for time of:

200 m Med Ball Run (20/14) each person runs a 200 m together with team mate at same time

30 Hip Extensions

6 Prowler Pushes (down and back)  135 lbs/90 lbs added to prowler

 

 

If a team of 3:

 

4 rounds for time of:

200 m Med Ball Run (20/14) each person runs a 200 m together with team mate at same time

45 Hip Extensions

9 Prowler Pushes (down and back)  135 lbs/90 lbs added to prowler

 

 

If solo:

 

4 rounds for time of:

200 m Med Ball Run (20/14)

15 Hip Extensions

3Prowler Pushes (down and back)  135 lbs/90 lbs added to prowler

 

Partition reps among team equally