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WOD 120614: Saturday Relays


CROSSFIT 20 Minute AMRAP Teams of Two 200m Relay Run 50 Wallballs (20/14) 50 Burpees 50 Back Squats (115/80) 50 HR Pushups BARBELL A. Front squat – 4×2 @88% B. Heavy clean and Jerk C. Muscle snatch 2×5 @light, 5×3 (work up to a 3RM) D. “PLANK TAPS” 3×5(per side) : elbow,other elbow, nose =

CROSSFIT

20 Minute AMRAP
Teams of Two
200m Relay Run
50 Wallballs (20/14)
50 Burpees
50 Back Squats (115/80)
50 HR Pushups

BARBELL

A. Front squat – 4×2 @88%
B. Heavy clean and Jerk
C. Muscle snatch 2×5 @light, 5×3 (work up to a 3RM)
D. “PLANK TAPS” 3×5(per side) : elbow,other elbow, nose = 1 rep
immediately after; sphinx pose or up-dog to stretch abs

BOOTCAMP

WOD 1

Teams of 2
25 min AMRAP
60 V ups or scullies
50 DB strict press
40 burpees
30 ring rows
20 tire flips
10 manmakers

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