2021-08-07 WoD

 Did a dropin at VC Crossfit, around corner from house we put an offer on, just to check it out. Decent place, quite a grind!

WARM

std warmup
clean drills
warmups for several movements in may wod

MAIN

A. activation - 4-5 round of the following, starting w empty bar, increasing weight
{
hang high-pull
hang power clean
2 front squat
}
45, 65, 2x95

B. For time, 30 min cap:
{
10 Burpees
--
10 Burpees
20* Hang Power Clean 95#
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
150 Air squats
}
time: 29:33
* Rx was 25 reps, I scaled to hit time cap - turned out to be a good estimate - 650 rep workout(!)