Just a few strong ladies of CFSE at CrossFit For a Cause. Teams Pups n PRs took first in their division!
Endurance Class- 8am
15 Rounds, 1 minute rest
- 250m Row Sprint
*Borrowed from misfitathletics.com
Today’s Workout- 9 and 10am
Conditioning
- From 0:00-10:00 Complete the following for time:
- 10-8-6-4-2
- Deadlifts (Rx=275/185#) (Sx=225/155#)
- 5-4-3-2-1
- Muscle Ups
- Sx= 2 for 1 STRICT Pull up
- Muscle Ups
- 10-8-6-4-2
- From 10:00-20:00 Complete the following for time:
- 30-20-10
- KB Swings (70/53)
- 15-10-5
- Power Cleans (135/95#)
- 30-20-10
- From 20:00-30:00 Complete the following for time:
- 21-15-9
- OH Squats (95/65#)
- 500-400-300m
- Run
- 21-15-9
**If you cannot complete the work in each 10min time slot, you did not scale appropriately. Please scale accordingly so you can have enough time to change the weights on your bar and prepare for the next section of the workout**
General guidelines:
- Each workout should take between 5 and 8 minutes.
- You may only use ONE bar
- AND you may NOT stack your weights by your bar
- Score= time per each section
