February 7, 2018
Strength: Push Press
2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 90%
Metcon:
16 minute AMRAP
10 Axle Bar Shoulder to Overhead (95/65)
20ft Waiters Walk KB Lunges – R (53/35)
10 Burpees Over Kettlebell
20ft Waiters Walk KB Lunges – L
COMPETITIVE CROSSFIT CLASS – 5:30pm
Prior to 8:00, complete:
3 Rounds of:
6 Burpees to 6″
6 Overhead Squats (95/65)
then, 3 Rounds of:
7 Burpees to 6″
5 Overhead Squats (135/95)
*Prior to 12:00, complete:
3 Rounds of:
8 Burpees to 6″
4 Overhead Squats (165/115)
*Prior to 16:00, complete:
3 Rounds of:
9 Burpees to 6″
3 Overhead Squats (185/125)
*Prior to 20:00, complete:
3 Rounds of:
10 Burpees to 6″
2 Overhead Squats (205/135)
*Prior to 24:00, complete:
3 Rounds of:
11 Burpees to 6″
1 Overhead Squat (225/155)
Rest 5:00
For time:
100 Double Unders
18 Calorie Ski
80 Double Unders
15 Calorie Ski
60 Double Unders
12 Calorie Ski
40 Double Unders
9 Calorie Ski
20 Double Unders
Rest 5:00
Cash Out: (if time permits)
200m Waiter Walk KB Lunges (53/35)
*3 Down & Backs in the gym