CrossFit WOD, February 15, 2019


Friday 15/02/2019

Movement Prep
5 Min AMRAP
10m Partner squat walk (linked)
15 linked syncro sit ups
6 Nordic ham curls (each)

Strength & Conditioning
Back Squat (6-6-6-6)
these will be done as 1 & 1/2 squats @ 60-65%

Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessories
Open Prep
10min AMRAP
30 D/us
3 Ring muscle ups

Non Open prep
14min AMRAP
300m Row
3-6-9-12-etc
Ring dips

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….