Tuesday WOD 9/22/15 – CrossFit Ridgecrest

Warm Up:

Tabata:
Moutain Climbers
OH Squats
Push Ups
DU’s

WOD:

Bako WOD 3
“The Roaring 20’s”
For Time (8 min cap):
20 Hang to OH
20 Back Squats
20 OH Squats
20 Back Squats
20 Hang to OH

*Every time the barbell hits the ground the athlete must complete 4 Burpees over the barbell.
**The athlete can complete the hang to OH in any manner: hang clean & jerk, hang snatch, power or full squat.

RX – 135#/95#
Almost RX – 95#/65#
Scaled – 65#/45#

Cash Out:

For Time:
1 mile Run