July 16, 2016

CrossFit
WOD 1) AMRAP x 20:00
Front squat (135/95)
Assault Bike (20 cal cap per person for each round)
— Rest 5 minutes —
WOD 2) AMRAP x 20:00
Pull ups
Push ups
*Partner WOD – One person works at a time. You must alternate between movements. Score equals total reps, bike calories count as reps.

CrossFit 101
WOD: 5 Rounds for Time
“Sealfit Baseline”
20 Air Squats
10 Burpees
200m Run
*CrossFitters do 20 burpees for RX+ 🙂

Incendia Strongman
WOD: For Time
200 Russian Kettlebell Swings (70/53)
*Every drop do 10 cal on assault bike and 10 push ups. Scale up or down.

WOD: For Time
Static front hold, stone or sandbag. Bear hug a stone or sandbag AHAP, for 5 min