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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Sat, Mar 2 2024

Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

240302

(Rounds, Rx2, Rx3)
Rx
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (95/135 lb)
400-m run
– Run together; split thrusters as needed.

Rx2/INTERMEDIATE
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (65/95 lb)
400-m run
– Run together; split thrusters as needed.

Rx3/BEGINNER
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (35/45 lb)
400-m run
– Split thrusters and run as needed.

ALTERNATE WORKOUT/At-home option:
With a partner, complete as many rounds as possible in 18 minutes of:
30 dumbbell thrusters (35/50 lb or heavier)
400-meter run
– Run together and split thrusters as needed.
– Use two dumbbells.

Run substitutions | 800/1,000-meter C2 Bike, 900/1,250-meter Assault or Echo Bike, 400/500-meter row or Ski-erg.

SKILL WORK/Pre-workout
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
_______________________________________
INTENDED STIMULUS
4-6+ rounds.
Thrusters in sets of 3+.
Runs in 2:30 or less.