February 18, 2017

February 18, 2017

8 am + 10 am warmup :

dynamic :

3 rounds of :

30 secs work/ 10 sec transition of :

ski, bike, or row

situps 

med ball cleans 

kb deadlifts 


8 am class 

teams of 4 

25 minute amrap of :

300 meter row

russian kb swings x 25

wall ball x 20

burpees x 15


notes :

in this wod, each movement has a teammate performing all of the prescribed reps. once all teammates have finished the reps assigned the whole team moves to the next exercise. each rotation to a new movement equals a round. 


10 am class - CrossFit Open scrimmage

14 minute amrap of :

60 calorie row 

50 toes to bar 

40 wall ball

30 cleans (135/95)

20 muscle ups 


notes :

- heats of 6-9 people at a time. 

- new group starts every 5 minutes. 

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