Strength
EMOM For 10 Minutes
ODD = 3 Hang Power Cleans (80%)
EVEN = 5 Strict Pull-ups (weighted)
—Pull-ups should be heavy, but not quite a 5RM each round
Conditioning
3 Rounds For Time
50 Double Unders
15 C2B Pull-ups
500m Row
—Rest 5 minutes
30 GI Janes For Time
Midline
Accumulate 3 min GHD Sit-up Hold (weighted)
WOD Notes: Scaling for DU, is 125 singles or 25 DU each round. You may scale to chin over bar if C2B is too difficult without a band. Make sure to push the pace on the row each round (80% effort) then sprint the last round. The 30 GI Janes for time should be approached as a sprint (1-3 minute WOD).
-CrossFit Rage is currently sitting in 34th place! The top 30 teams in the Mid Atlantic Region get invited to Regionals!
