CrossFit:
A.) Get ready for the most fun WOD ever…
In Teams of 2, complete as many rounds as possible in 30min.
10/8 Cal Row or Bike or Run to Bus Stop
5 HSPU’s
1 Power Clean 185/135 OR 1 Snatch 135/95
*You go, I go style. Partner 1 must complete a full round before partner 2 goes. It would be rad if a team gets 30 rounds. 1 round per minute EMOM style. Doable for sure, but you gotta move!
** ADV is 225/155 on the clean and 185/115 on the snatch
Since yesterday was the last week of 20 rep, I assume everyone is pretty damn sore and tired, so I thought this was appropriate and would boost a little morale. Put your team name and scores on the whiteboard today and let’s see what the top score is!
Cool Down:
Partner Stretches
Sweat:
0-18min.
4 Rounds:
400m Run
25 Wall Balls (20/14)
4 Rounds:
400m Run
25 Wall Balls (20/14)
20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders
32-36min.
AMRAP:
5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups
*45/30lb. DBs
*Only 1 DB for the Front Squat and 2 for the lunges
*Only 1 DB for the Front Squat and 2 for the lunges