April 19, 2017
Metcon:
“Fight Gone Bad”
3 Rounds of:
Wall Balls (20lb/14lb)
Sumo-Deadlift High Pulls (75lb/55lb)
Box Jump (20″)
Push Press (75lb/55lb)
Calorie Row
1:00 Rest
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Happy Birthday to CrossFitter, Kelly Bell! Sorry we are late with this one. Hope you Enjoy!
GYM-DURANCE COMP CLASS – 5:30pm
6 minute AMRAP
30 Power Snatches (115lb/75lb)
30 Overhead Squats
AMRAP Distance on Rower
Rest 3:00
6 minute AMRAP
20 Power Snatches (135lb/95lb)
20 Overhead Squats
AMRAP Distance on Rower
Rest 3:00
6 minute AMRAP
10 Power Snatches (155lb/115lb)
10 Overhead Squats
AMRAP Distance on Rower
Rest 5:00
For time:
50 GHD Sit ups
30 Chest-to-Bar Pull ups
15 Burpees to 6″
30 Chest-to-Bar Pull ups
50 GHD Sit ups