No Crossfit class this saturday morning due do the Ontario Crossfit Challenge!
For time.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Scale down this baby as needed!
Back Squat
7 X 1
Post max weight in comments
Amrap 20 minutes
10 Turkish get ups on each side
10 knees to elbows
10 deadlifts - 65% of max weight
Here is our own George doing a very good Knees to Elbows! You're a machine George!
2:00/1:00
Max Push Ups
Max Pull Ups
Max Squats
Max Burpee
Max Sit Ups
Skill after the wod:
Clean and Jerk – 3 X 3 for form not max weight
Our monday night group before the WOD.... they insisted!
Rob, Jeff, George, Willie, Renetta and Alex.
75 Power Snatches at 75 lb - scale down accordingly if need be!
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat - scale down if need be.
GHD Sit-u or Atomic Sit ups if GHD is not available
Run and row – 4 rounds
2 person team:
A – run 400 meters while B rows for calories the entire time that A runs. Switch. Then rest for 3 minutes.
50 chest to bar pull ups – use a band if need be
50 burpees
Must complete between in 15 to 20 minutes max.
For reps of 21- 15 - 9
Box Jumps 24" / 20"
Kettle Bell Swings (choose your weight)
Sumo Dead Lift High Pull #95/ #65
