January 21, 2017

12901168_1027587410663173_7644421591063620699_oMETCON:  PARTNER WOD-TEAMS OF 2
15 minute ladder:
10 pull-ups
10 box jump overs 24/20″
10 hang power cleans 155/103# (Int. 115/73)
* Then 15 reps of each, 20 reps of each, 25 reps of each, and so on…
* Partners may split up reps however they wish.

CASH OUT
100 Assault AirBike calories
* 1 working, 1 resting
* Switch every 10 calories.

January 20, 2017

15570947_10210569546869194_85232465_nMETCON
AMRAP 18 minutes of:
– 60 calorie row
– 50 wall balls 20/14#, 10/9′
– 40 box jumps 24/20″
– 30 alternating dumbbell snatch 70/50# (Int. 50/35, Rx+ 100/70)
– 20 thrusters 115/73#
– 10 ring muscle-ups (Int. 12 chest to bar pull-ups)

CROSSFIT LEAN (8:30AM CLASS)
AMRAP 22 minutes of:
– 15 dumbbell hang cleans
– 15 dumbbell shoulder to overhead
– 15 burpees
– 15 wall balls