6:00, 7:00 and 8:00am CrossFit
A)
MT Games 16.3
4 rounds for time:
600m Run
20 Burpee Box Jumps (24/20")
- 20 minute time cap
B) Optional. If you choose not to do this spend the time on Crossover Symmetry bands or rolling and triggerpointing.
For time:
25 LH KB Snatches (24/16kg)
50 Weighted Lunges...
5 Rounds, not for time:
A)
500m Row or Run
10 Cleans
or
B)
500m Row or Run
5 Rope Climbs (bring your long socks)
or
C)
500m Row or Run
5 Sandbag Stair Climbs (Up + down = 1)
- you will have the option to mix'n'match as well
- note that these rounds are not for...
0:00 - 5:00
22 Toes-to-Bar
22 Clean and Jerks (45/30kg)
160m Run
5:00 - 10:00
22 Pull-Ups
22 SDHP (45/30kg)
160m Run
10:00 - 15:00
22 Toes-to-Bar
22 Clean and Jerks (45/30kg)
160m Run
15:00 - 20:00
22 Pull-Ups
22 SDHP (45/30kg)
160m Run
- post two scores:
1) time taken for first interval
2) add total time to complete all 4 intervals,...
- Anyone wanting to do "Triple 3" to celebrate Aaron Woods' special moment in Origin 3 you can start it any time before 10:00am, with priority on the rowers given to the class in progress.
6:00, 8:00am CrossFit (Choice of A or B)
A)
"ClaudiAnnie"
5 rounds for time:
400m Run
20 KB...
A)
For time:
1000m Row
- compare to 08/07/16
B)
Sled Haul
- max load in 20 seconds
C)
For time:
20 Deadball G2S
D)
Prowler
- teams of 3
- 5 minute test
...
