Box Brief:
6/23-6/24 Bring A Friend Weekend Wayne Quarterly Scans and Baseline
Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm-Sign up on Wodify
CrossFit Main Line – Ardmore
With a Partner
AMRAP 10
3 Power Snatches (135,95)
8 HR Push Ups
100 Meter Run
– Rest 2:00 –
AMRAP 10
3 Overhead Squats (135,95)
6 Ring Dips
100 Meter Run
– Rest 2:00 –
AMRAP 10
3 Squat Snatches
3 Ring/Bar Muscle Ups
100 Meter Run
*One athlete completes a full round at a time
*Score total reps of each round. 100m = 1 rep
Rx: (115,75)
L2: (Front Squats 95,65) (Push Ups) (BA Ring Dips)(Jumping Bar MU)
L1: (Front Squats 75,55) (Box Push Ups)(BA Ring Dips)(Jumping Bar MU)
AMRAP 10
3 Power Snatches (135,95)
8 HR Push Ups
100 Meter Run
– Rest 2:00 –
AMRAP 10
3 Overhead Squats (135,95)
6 Ring Dips
100 Meter Run
– Rest 2:00 –
AMRAP 10
3 Squat Snatches
3 Ring/Bar Muscle Ups
100 Meter Run
*One athlete completes a full round at a time
*Score total reps of each round. 100m = 1 rep
Rx: (115,75)
L2: (Front Squats 95,65) (Push Ups) (BA Ring Dips)(Jumping Bar MU)
L1: (Front Squats 75,55) (Box Push Ups)(BA Ring Dips)(Jumping Bar MU)
CrossFit Main Line – Wayne
Retest Day + Inbody Composition Testing
“CrossFit Baseline”
– Then –
With a Partner
AMRAP 10
3 Power Snatches (135,95)
6 Ring Dips
100 Meter Run
– Rest 2:00 –
AMRAP 10
3 Squat Snatches
3 Ring/Bar Muscle Ups
100 Meter Run
*One athlete completes a full round at a time
*Score total reps of each round. 100m = 1 rep
Rx: (115,75)
L2: (95,65)(BA Ring Dips)(Jumping Bar MU)
L1: (75,55))(BA Ring Dips)(Jumping Bar MU)
AMRAP 10
3 Power Snatches (135,95)
6 Ring Dips
100 Meter Run
– Rest 2:00 –
AMRAP 10
3 Squat Snatches
3 Ring/Bar Muscle Ups
100 Meter Run
*One athlete completes a full round at a time
*Score total reps of each round. 100m = 1 rep
Rx: (115,75)
L2: (95,65)(BA Ring Dips)(Jumping Bar MU)
L1: (75,55))(BA Ring Dips)(Jumping Bar MU)