CFLA Goes Triathloning

Week 8 of 14: PRACTICE

A) For Quality, AMRAP 10
10 Sit to Stands no anchor
15 Strict (Ring) Dips
20 Pushups

B) 3 rounds, for Quality
:30 5 DL @ 85-87.5%
:30 rest
:30 Arch Rocks
:30 Hollow Rocks
:30 Burpees
:90 rest

C) EMOM 10-min
1 Squat Snatch
Work up to 92.5% +

Week 8 of 14: COMPETITION

Franklin Hill Mashup:
6 hill repeats alternating distance and recovery
0:00 Long Sprint (top of hill – 220m)
6:00 Short Sprint (100m)
9:00 Long Sprint
15:00 Short Sprint
18:00 Long Sprint
24:00 Short SprintJonesy went first! Yesterday was the LA Triathlon… and after having changed the date (earlier by 2 weeks), many of us switched over to the Playa Del Rey Triathlon on October 20th.

Not Jonesy.

With no previous experience in the sport and after many months of swim training, he navigated the waves of the Pacific for 1.5k, rode the streets from the beach to downtown on his bike (40k), and finished with a 10k run. Congratulations, Jonesy – and thanks for leading the way!

We’re all looking forward to joining you in Playa on the 20th!

CrossFitLA Image
Jonesy at the LA Triathlon

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