Aloha CrossFit – Group WOD

“I would rather die of passion than boredom.” – Vincent Van Gogh

ACTIVATION

At very low intensity:

15 Calorie Row or Bike + 15 Slow Air Squats

10 Calorie Row or Bike + 10 Slow Air Squats

5 Calorie Row or Bike + 5 Slow Air Squats

followed by,

3-2-1

Spiderman and Reach, each side

Walkouts

followed by Barbell Warmup

THRUSTER

In a 7:00 window:

Build to a moderate single

*not looking for a max, or even a heavier loading attempt, but a moderate single executed with very, very good technique.

All reps from the floor.

Metcon (Time)

“FOUR SCORE”

4 Rounds of a 4:00 Window:

12 Thrusters (95/65)

12/9 Calorie Assault Bike

18 Shuttle Sprints (10m)

*any time remaining in 4:00 is rest.

**score is “slowest” round
Scaled: Row 15/12 Calories

RECOVERY

5 Rounds: (not for score)

1:00 Light Row

15 GHDSU