CrossFit Team WOD, 10-6-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds

5 hang power cleans

5 S2OH

5 OHS

5 calorie bike

5 squat jumps

Metcon

-Teams of 3.

-All reps shared.

-One person working at a time.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 27 minutes

60/48 calorie Assault bike

60 hang power cleans, 155/105

50/40 calorie Assault bike

50 S2OH, 155/105

40/32 calorie Assault bike

40 OHS, 155/105

30/24 calorie Assault bike

30 dbl KB front rack step up & over, 35-35/26-26 (20″/20″)
Athletes must stand to full extension on top of the box.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 3

For time:

400 M prowler push, 180/135 (shared)

400 M run (same time/together)
On North A

Non working teammates will wait at the start. Athletes must run back to the start to tag in/out for the duration of the 400 M.

ROM WOD (No Measure)

ROM WOD

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