Saturday 3.17.18 CrossFit

FREE Pull Up/Muscle Clinic 
Wayne: 3.20  &  Ardmore 3.21

Metcon

100-80-60-40-20
Double Unders
50-40-30-20-10
Wallballs (20, 14)
25-20-15-10-5
Burpee Box Jump w. a step down (24, 20)
5-4-3-2-1
Legless Rope Climbs
Rx: (Rope Climb w. legs)
L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb)
L1: (1/2 Single Unders) (20 Ring Rows each round) (Burpees)

Intent: Today’s workout is about managing shoulder fatigue and having a plan on how to split your work. Have fun today and get it done!

$ Out

AMRAP 7
10 Zottaman Curls
20 Bradford Presses
30 ft. Single Arm Overhead KB Carry each

By | 2018-03-16T13:09:46-04:00 March 16th, 2018|WOD|Comments Off on Saturday 3.17.18 CrossFit