Training Session AM (7a)
CrossFit Team WOD
0:00 - 3:00
ROW FOR MAX CALS (SCORE 1)
4:00 - 8:00
AMRAP: (SCORE 2)
400 YARD SB SHUTTLE RUN (0-25-0) X8
25 KB HIGH PULLS (1.5/1)
25 NO SQUAT WALLBALLS (20/14)
MAX T2B OR BURPEES TO TARGET
*50/30 FOR SHUTTLE
10:00 - 13:00 (SCORE 3)
25 SYNCHRO BURPEES
MAX HEAVY SLAMBALLS (50/30)
14:00 - 18:00
AMRAP: (SCORE 4)
500M/400M ROW
25 KB HIGH PULLS (1.5/1)
25 T2B OR BURPEES TO TARGET
MAX NO SQUAT WALLBALLS (20/14)
20:00 - 23:00 (SCORE 5)
MAX BURPEE T2B
24:00 - 28:00
AMRAP: (SCORE 6)
25 NO SQUAT WALLBALLS (20/14)
25 KB HIGH PULLS (1.5/1)
MAX CAL ROW
*Brent/Amy/LB
1. 6 SCORES. LOWEST TOTAL WINS.
2. TALL WALLBALLS ARE OVER THE LINE ON WALL FOR MEN AND 10' TARGETS FOR WOMEN ON MENS SIDE OF RIG.
Training Session (1030a)
Jiu Jitsu (2 Hours)
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Saturday, January 20, 2024
20 January
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