23 Aug Monday, 24/08/15
A)
Every 2 minutes for 8 minutes
20/15 Cal Row
Then AMRAP
Interval 1. and 3. Kettlebell Swings (24/16kg)
Interval 2. and 4. Situps
B)
Every 2 minutes for 8 minutes
Interval 1. and 3. 20 Pull-Ups + 200m Run
Interval 2. and 4. 20 Burpees + 10 Box Jumps (24/20″)
C)
8 minutes to find 1RM Weighted Dip
or
8 x 5 Ring Dips
Jo Genders
Posted at 07:21h, 24 AugustCrossFit Rockhampton
Hang snatch: 4/4/4/4
Jo: 30-45
Amrap 6 mins
10 OHS (42.5/30)
5 C2B pull-ups
Rest one minute
Amrap 6 mins
5 OHS (42.5/30)
10 pull-ups
Jo: 3 + 13 rx+ (35kg) / 3 + 5 rx+ (35kg)
Jim King
Posted at 08:08h, 24 AugustJim King
Posted at 13:57h, 24 AugustSarah LJ
Posted at 17:12h, 24 August? just re read the board… I did 10cal row, not 15.
Jim King
Posted at 21:12h, 24 August