Fitness:
A.) Make-up lift
B.) Teams of 2-3 – waterfall style
10 cal Assault Bike
15 DB Power clean
20 Step up (24/20)
25 Wallball (20/14)
30 Russian KB Swings (1.5/1)
70 single unders
Performance:
A.) Make-up lift
B.) Teams of 2-3 – waterfall style
10 cal Assault Bike
15 Power clean (135/95)
20 Box Jump (24/20)
25 Wallball (20/14)
30 Russian KB Swings (1.5/1)
35 double unders (2:1 singles)
Competitor:
A.) Make-up lift
B.) For time:
15 cal Assault Bike
20 Power clean (205/145)
25 Box Jump (30/24)
30 Wallball (30/20)
35 American Swings (2/1.5)
40 double unders
C.) 15 min recovery row or bike
Start recovery for test week
CrossFit Total on Monday!!!
–Results to comments!
Drop in at CFGB
Free partner WOD
“Crazy 8s”
8 sumo DL with KB @53kg
8 weighted OH lunges @25
8 sit-ups
AMRAP
While partner runs 200 m
Repeat aMRAP in 25 min… Lost track of reps and rounds. But fun… Killer!
A. Make up C&J – 105, 110, 115
B. With Nicole – 11:03 performance RX except SU’s
C. After class make up BS @ 165#