SATURDAY WOD January 20, 2018

19
Jan

SATURDAY WOD January 20, 2018

CrossFit WOD
PERFORMANCE

For time:
2000 Meter Row

immediately followed by…

Five rounds of:
9 Front Squats (155/105 lbs)
12 Chest to Bar Pull-Ups

immediately followed by…

800 Meter Run

(stagger in heats depending on class size)

 

 

 

CrossFit WOD
FITNESS 

For time:
2000 Meter Row

immediately followed by…

Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats

immediately followed by…

800 Meter Run

 

 

 

BootCamp WOD
INTENSITY

 

A.
8 Mins AMRAP
12 Box Tricep Dips
15 Glute Bridges on Box
30 Mountain Climbers (box)

– 1 minute rest –

B.
8 Mins AMRAP
16 One-hand Kb Swings
12 Single Arm Kb Push Press
8 Single Arm KB Snatch

C.
4 RFT:
16 Side Lunges
10 Burpees w/ Lateral Jump Over DB
30 Double Unders / 60 Singles
30s Hollow Hold