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Whip it!

WOD: FT

1rd

150 DUs

800m run

40 burpees

3 power cleans (135/95)

2rds

75 DUs

400m run

20 burpees

3 power cleans (185/135)

3rds

50 DUS

200m run

10 burpees

3 power cleans (205/155)


*if you don’t have a barbell do either dB or kb power cleans. If your weight is light do 10 reps each rd.

*40,30,20 abmat sit-ups for DUs if you don’t have a rope. If you have a rope but don’t have DUs yet, double for singles(300,150,100)


Warmup: 3rds

1 minute jump rope or jumping jacks

5 walkout push-ups

10 alt lunges (5 per)

10 Spidey (5 per)


Mobility: couch, chest, child


Zoom workout at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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5 Comments


Dawn Lataille
Dawn Lataille
May 21, 2020

I finished. Last. And exhausted. Thx Derek & Steve for cheering me on😂😂

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CrossFit Ardor
CrossFit Ardor
May 20, 2020

Finished with a 3 mile run

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deroh0
deroh0
May 20, 2020

Ok. 54:12. <Rx Cleans by round- 135 155 165 165* 175 185 Failed 3x at what I thought was 175 in the 4th round. Realized I had 10 extra pounds on one side of the bar so I completed that round frustrated and at the reduced 165# weight. By round 5, elapsed time was no longer a concern for me, it was just about cleans. Round 6 was all singles with >1 min rest and 1 failure mixed in. Dogs were barking, children were whining and wife was yelling at 5am. Apparently the house shakes a bit when you bail on 175/185#.

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CrossFit Ardor
CrossFit Ardor
May 20, 2020

Rx’d 31:41

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deroh0
deroh0
May 20, 2020

I liked this workout when I first saw it but now I’m calculating all the burpees. Sneaky!

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