CrossFit 080517

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

18 Cal Row/12 Cal Row/8 Cal Row

10 Sling Shot Squats

8 Banded Sampson Lunges ea. Leg

4 Strict or Jumping Pull Ups

30s Glute Bridge Hold

Weightlifting

In 16 Minutes Complete the Following

5 @ 60%

5 @ 70%

2 (5 @ 80%)

Back Squat (2 x 5 @ 80% )

Team WOD

Teams of 3:

Partner A must perform 100m Sled pull (2 x 50m) while the other Partner B and C work on the Row/Burpee/Hang Clean AMRAP.

Once partner A completes the 100m Sled pull, he/she will rotate into the AMRAP and partner B will rotate to the sled pull.

This rotation will continue throughout the 20 min AMRAP and teams will score total # of sled pulls completed as well as Rounds and Reps completed in the 20 min AMRAP.

A: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

Max Rep 100m (2x 50m) Sled Pull

L1: 90/70# Loaded on Sled

Rx: 115/90# Loaded on Sled

Rx+: 160/135#

B: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

20 Cal Row

10 Synchro Burpees

20 Hang Power Cleans

10 Synchro Burpees

L1: 95/65#

Rx: 135/95#

Rx+: 155/115#

*Only 1 team member working at a time during the Row and Power Cleans