Friday February 9, 2018

Warm Up

3X

10 Bent over DB Row

10 DB Strict Press

10 Med Ball Sit up

10 Back Extensions ( or Good Mornings)

 

WOD

Teams of 3

25 min AMRAP

100/75 Cal on Bike (Schwinn 150/100)

75 Thrusters 95/65

10 Rope Climbs

100/75 Cal on Bike (Schwinn 150/100)

75 Power Snatches 115/80

10 Rope Climbs

100/75 Cal on Bike (Schwinn 150/100)

75 Clean and Jerks 135/95

10 Rope Climbs

CrossFit Teens

Front Squat, Build to:

Heavy 7 Rep

Heavy 5 Rep

Heavy 3 Rep

Then 8min AMRAP

10 Toes To Bar

10 Hand Release Push Ups

6 thoughts on “Friday February 9, 2018”

      1. HAha, funny you should ask. actually we did make a deal with him that he help us with an extra rope climb and we would pick up some of his Bike Cals.. Squirt went Tarzan.

  1. Team Tony, Carlos, and Carrie
    303 reps
    84 cals per round due to male/female team; I think the guys used rx weight; I did 55# snatches.
    Thanks for working with me, guys!

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