CrossFit Tenacity – WOD


Warm-up (No Measure)

As group


Metcon (AMRAP – Rounds and Reps)

2 x 12mins:

Run 400m

10 Burpee box step ups (Alternating legs)

10 Power clean & Push press (43.5/30)

Rest 4mins between – (walk)
Hold a pace that you would be able to maintain for 30-40mins and focus on consistent and controlled breathing and movement.

At no point should this be a sprint or should you be ‘straining’ to complete reps.

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman