December 21 2016
Faith Rx’d is meeting tonight (Wednesday) at CrossFit Strongsville from 8PM until 9:15PM! Join this great group of people who will take you through a fun WOD and thought-inspiring conversation. Invite your friends and family members in for the holiday for this free event for athletes of ALL levels!
Every 45 secs for 9 mins, alternating between:
A) 5 Thrusters, pick load
B) 2 Rope Climbs, 15 ft
*Modify Rope Climbs with 2 Ground to Standing Pulls/2 One Arm Pulls per Arm/2 Foot Lock Attempts/etc.*
Larger classes may have to be adjusted based on accessibilty to the ropes.
Complete as many rounds as possible in 12 mins of:
6 Power Cleans, 115/75 lbs
12 Front Rack Lunges, 115/75 lbs
18 AbMat Sit-ups
CRX: 115/75 lbs
FRX: 75/55 lbs
Coaching: This is one of those WODs where you’re going to wish the AbMats had more reps to give you a longer break before you have to pick up the barbell again, but that doesn’t mean you should sandbag those reps! Ensure that you can hold onto the bar after the 6th Clean so that you don’t have to waste any time or energy picking it up again for the Lunges.