Friday, March 11 2016.

Friday, March 11 2016.

 

CROSSFIT:

 

WARMUP -

400m Run / 7 Laps

3 Rounds

10 Ring Rows

8 Power Snatches

6 Inchworm Pushups

 

 

WOD - '16.3'

 

Rx:

AMRAP 7

10 Power Snatches 75/55

3 Bar Muscle Ups

 

Scaled:

AMRAP 7

10 Power Snatches 45/35

5 Jumping Chest to Bar Pullups

 

 

COOLDOWN (Optional) - 3 Rounds

300m/250m Row

15 Burpees

30 AbMat Situps

 

 

 

 

BOOT CAMP:

Day 3.

 

WARMUP -

Dynamic + Group Stretch

 

SKILL -

Rowing

KBS

 

WOD - 1min. work, 15sec. rest for 3 rounds *

a - Max Calories Row *1cal = 1 rep.

b - Max Lunges *Left + Right = 1 rep.

c - Max Ring Rows

d - Max KBS

e - Max Pushups

 

*Final score is total # of reps from all stations.