November 10, 2015

CrossFit
Strength: EMOM x 12:00
2 Back Squats at 70%

WOD: For Reps Each Round
3:00 Shuttle Runs
3:00 Rope Climbs
3:00 KB Swings (2/1.5 pood)
3:00 Double Unders
3:00 Push Ups (Hand Release)

CrossFit 101
Strength: 6 x 1 Snatch Balance + 3 Overhead Squats

WOD: For Time
“Teamwork Tuesday”
Row 3200 m
9 Bumper Plate Ground To Overheads (45/25)
18 Overhead Walking Lunge With Plates (25/45)
*Teams of 3 will row a combined 3200m. One person rows, one person does ground to overhead/walking lunges and one person rests. The row/rest times are based on the person completing the G2OH and OH Lunges.

CrossFit Teens
Strength: Every 1:30 for 9:00
1 Snatch + 1 Hang Snatch + 1 Overhead Squat

WOD: 12:00 AMRAP
10 Toes to Bar
10 KB Thrusters (35/26)
10 Box Jump Over (24/20)