CrossFit Kids 5pm (no regular class on at this time)
Partner WOD
AMRAP in 20 minutes:
"Luke"
400m Run
15 Clean and Jerk (70/50kg)
400m Run
30 Toes-to-Bar
400m Run
45 Wall Ball (9/6kg)
400m Run
45 KB Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunges (70/50kg)
400m Run
- share work 50/50
- if you finish under...
Alt EMOM for 10 mins:
A)
8 KB Cleans (2 x KB)
8 Strict Pull-Ups
B)
40 sec. Row (for mtrs)
40 sec. Pushups
C)
40 sec. Double Unders
40 sec. Toes-to-Bar
...
CrossFit Kids 5pm (no regular class on at this time)
"Angie"
For time:
100 Pull-Ups
100 Pushups
100 Situps
100 Squats
Big Dan hitting doubles, or as he calls it, cardio.
...
OTM for 7 minutes:
A)
3 Cleans
B)
5 Burpee Box Jumps (24/20”)
AMRAP Calories
C)
10/7 HSPU
+ 20 Double Unders
or
2 Rope Climbs
+ 20 Double Unders
or
10 Situps
+ 6 DB Snatches
- 2 minute transition
- complete 7 intervals at each station before rotating
...