Saturday 11.25.17 CrossFit

Thanksgiving Holiday Hours
Saturday, normal schedule

Metcon

30min AMRAP
Teams of 2
100 Wallballs (20,14)
80 Abmat Sit-ups
60 Burpees
40 Alt. DB Snatch (55,35)
20 DB Front Squats (55,35)
*After each completed round each athlete completes 2 Rope Climbs
L2: (14, 10) (35,25) (10 Pull-ups, any style, per Rope Climb)
L1: (10, 8) (25,15) (10 Ring Rows per rope climb)
Intent: There is 300 reps of total work per round today so having a strategy is important. Overall, a great goal is complete 1.5-2 compelted rounds. Athletes can split work however they see fit today. DB weight choices should be light today

$ Out

“Arms + Abs Finisher”
As fast as possible:
50 Reverse Barbell Curls
50 Barbell Curls
50 Hollow Rocks
*Use an empty bar
By | 2017-11-22T06:45:31-05:00 November 24th, 2017|WOD|Comments Off on Saturday 11.25.17 CrossFit