Thursday, 10/19/17

 In CrossFit

CROSSFIT

*Base Week

WOD
8min AMRAP:
Partner A: Suitcase Hold (AHAP)
Partner B:
15 Cal Row
15 HRPU
15 Air Squats
15 Sit-ups

-then switch-

*Rest 4min after the first 8min AMRAP, then repeat. Pick-up from the spot where you left off after the first AMRAP. Score is total number of rounds and reps.


LEANX

A. For time with a Partner:
800m Farmers Carry (400m/partner)
70 HRPU
60 Ring Rows
50 Burpees Over KB
40 RKBS
30 Goblet Squats
20 Mountain Climbers
100m Sprint (each person)

B. Core Work:
100 Partner Plank High Fives

 

BOX NEWS

Freaky Friday Night Lights – Friday, October 27th at 7:00pm. Heat sign-ups start at 6:45pm. 2 person, same sex teams. Wear your costumes to compete. The WOD will be a mystery until that night! $5 to enter. Prize purse goes to the team with the highest score and best dressed costume!

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