WOD Saturday 10-02-2021

Heavy Grace
30 clean and jerks for time

Pick a load that is heavier than the last time you performed Grace.

Join thousands around the world in Barbells for Boobs’ annual Grace fundraiser in support of breast cancer support and awareness.

Post time and load to comments.


Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.

Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.

Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.

WOD Friday 10-01-2021

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

Post time to comments.
Compare to 190722.


Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. Ball
♂ 24-inch box, 20-lb. Ball

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

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