Wednesday 1.30.19 CrossFit

Box Brief

Box Brief: Wayne CF Kids Bring a Friend Week

2/1 1st Friday Buds and Suds

CROSSFIT

“Floor Press” 1RM

“CrossFit Games Open 13.1”

17-Minute AMRAP of:

40 Burpees to a 6″ target

30 Snatches,

30 Burpees to a 6″ target

30 Snatches

20 Burpess to a 6″ target

30 Snatches

10 Burpees to a 6″ target

AMRAP Snatches

Intent:Β Last completed 7/28

Scale to Open division: https://bit.ly/2Fz5rSO

Intent: Set a goal of sustaining your burpee 10 rep splits today. Starting slow and adjusting will the smart thing to do.

ENDURANCE

“Everything I got”

AMRAP 10

21 Sit Ups

15/10 Cal Bike

– 2min Rest –

AMRAP 10

20 KB High Pulls

15/10 Cal Row

– 2min Rest –

AMRAP 10

20 Sit Ups

15/10 Cal Bike

20 KB High PUlls

15/10 Cal Row

Intent : 80% Across all AMRAPs is the sustainable goal pace for today, choose a KB weight you can move well with no more than 1 break.

By | 2019-01-29T16:25:54-05:00 January 29th, 2019|WOD|Comments Off on Wednesday 1.30.19 CrossFit