09132019

12
Sep

09132019

Crossfit Garage – CrossFit

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Metcon

‘Bad Medicine” (Time)

3 Rounds:

400m run with medball

25 Wallballs

25 Medball Cleans (squat)

25 OHS with medball

Rx is 20/14
**PLEASE NOTE: Athletes must hold onto the ball throughout the ENTIRE WOD. Any rest taken with the ball on the ground is a 5 BURPEE penalty before picking it back up. This includes dropped wall balls. Medball Cleans may be touch and go from the ground. The ball cannot be rested on another object.

During rest, the medball must be held on the ‘person’. Carrying the ball by the laces, etc also results in a 5 burpee penalty.

Coaches – make sure to play Bon Jovi’s hit ‘Bad Medicine’ on a loop until everyone finishes 🙂

If athletes encounter the burpee penalty, please add the total in notes

Bright Spot

400m Run (Time)

Max Effort 400m Run

Why?

Wallballs…when done in higher rep ranges, they improve muscular endurance and when heavier loads are used, muscular power and strength improves. Wallballs work the quads, glutes, hammies, abs, chest, shoulders, triceps, lats and erectors. Great for perfecting squatting technique!