June 19, 2016
CrossFit
WOD 1) For Time:
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
WOD 2) For Time:
Row for Calories
50-40-30-20-10
:30 Rest between each interval. Post time including rest.
WOD 3) For Time:
Assault Bike
75 Calories
At 0:00 begin “Flight Simulator”
At 15:00 begin 50/40/30/20/10 Calorie Row
At 30:00 Begin 75 Assault Bike calories
*Each has a 15 minute time cap. If you finish prior to the 15 minutes you get to rest. If you don’t finish prior to the 15 minute cap you get no rest and consider scaling.
CrossFit 101
Strength: Every 1:30 for 9:00
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
WOD: AMRep x 10:00<
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
AMRAP Snatches (210/120)
*Snatches can be performed any way
