FRI 06.20.14

Team Nic & Zac. Partner WOD

Team Nic & Zac. Partner WOD

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday…

2 vs. 2 Team Competition: “Cutoff”

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
40 Double Unders. Scale Singles (100)
4 Burpees
100m Sprint
Clean & Jerk (135/95). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent [a] finishes 4th Burpee.
Rest 2 minutes between matches.

Team with most Clean & Jerk in 8 minute AMRAP wins match.

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