As the weather is getting colder I thought it would be fun to do one last Running wod before winter hits. So wednesday we will be doing the TRIPLE 3. If you haven’t done this workout, it’s a pretty awesome one. Don’t panic though, you can scale it down to suit you.
Strength:
Bench Press – 100s – 30 30 20 20 – go lightish on this. 45 to 50% of 1RM
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
50/35 DB
crossfitpickering.com 