Saturday 10.20

Saturday 10.20

SATURDAY

There is no 10am Sunday class @ Woburn this Sunday, October 21st. 

 

CrossFit

Strength : Low Bar Back Squat
5-5-5-5-5

WOD : Double WOD

1: Row for 8 Minutes, Max Distance

Rest 4 minutes

2: 8 Min AMRAP
8 Burpee Box Jump Over 24/20
– rest 30 seconds after each effort

Scale to step overs as needed. This should be as close to 8 reps non stop as able. Score is total completed rounds + reps

 

 

Sweat

Core : 5 Rounds, each round 2:00 with :30 rest

5 Bar Rollouts
5 Sea Turtles
10 Hollow Rocks
10 Situps
20 Hollow Scissor Kicks

Conditioning : 3 Rounds
Run 200m
10 Burpee Box Jump Over 24/20
Row 300m
20 Air Squats

 

The Program

1. Strength and WODs

2. 3 Rounds
3 Snatch 165/115
6 Pistols
9 Cal AB
6 Snatch
9 Pistols
12 Cal AB

  • Rest 2:00 after each round

3. 5m AMRAP
Rope Climbs