April 5, 2015 admin

04/04/15

AMRAP 25mins in teams of 3:

Deck Of Cards:

Clubs: Row Calories
Spades: Wall Balls
Hearts: T2B / Leg Lifts
Diamonds: Lunges
Jokers: Burpees


Competitor’s Program

With a running clock…

At 0: 8mins to find 1RM Power Clean

At 10mins: 8min AMRAP:

1 Power Clean @ 85% of Part 1 
7 Wall Balls 20/14 – 10/9
2 Power Clean @ 85% of Part 1 
7 Wall Balls 20/14 – 10/9
3 Power Clean @ 85% of Part 1 
7 Wall Balls 20/14 – 10/9
*continue this pattern for 8mins

At 20mins: For Time:

50 KB Swings 24/16
50 Burpees


REMINDER: Today’s 8am class will be OPEN GYM – 9am and 10am will be ran as normal. Also, we are closed tomorrow for Easter.


“Sports do not build character. They reveal it.” – Heywood Broun

Building Structural Balance For CrossFit

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