Thursday 11.1.18 CrossFit

Box Brief

Join us tomorrow for 1st Friday Happy Hour (Kids Welcome)

CROSSFIT

“The Options are Few”

10 Cal Row

10 Cal Row

20 DBs Step Up & Over (20″)

10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups 10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups

60 KB Swings

10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups

60 KB Swings

80′ Heavy Stone Carry

10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups

60 KB Swings

80′ Heavy Stone Carry

100 Double Unders

β€’β€’37min time cap

Score time or 37:00 +1s for every rep/cal at cap

Rx+: (DBs 50,30)(KB 55,35)

Rx: (DBs 35,25)(35,25)

Endurance: (DBs 35,25)(35,25)(300SU)

Step Over: L+R=2

Intent: Today’s effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity.

ENDURANCE

“The Options are Few”

10 Cal Row

10 Cal Row

20 DBs Step Up & Over (20″)

10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups 10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups

60 KB Swings

10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups

60 KB Swings

80′ Heavy Stone Carry

10 Cal Row

20 DBs Step Up & Over (20″)

40 Sit Ups

60 KB Swings

80′ Heavy Stone Carry

100 Double Unders

By | 2018-10-29T13:03:50-04:00 October 31st, 2018|WOD|Comments Off on Thursday 11.1.18 CrossFit