Essentials
Strength/Skill: |
Warm up:
Strength: In 8 or Fewer Sets Find a New 1 RM Front Squat: Front Squat
Skill: |
WOD: |
With a Partner (Opposite Sex if Possible) Perform AMRAP in 12 Minutes:
*Partner A will begin with the 400m Run, while that partner is running partner B performs as many reps of 21 KB Swings and 12 Pull Ups. Each Time they complete 21 KB Swings and 12 Pull Ups it equals a round. Once partner A returns, partner B begins 400m Run and partner A continues where partner B was at. |
Additional: |
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Performance
Strength/Skill: | |
Warm up:
Strength: In 8 or Fewer Sets Find a New 1 RM Front Squat: Front Squat
Skill: |
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Valentine’s Day WOD: | |
With a Partner (Opposite Sex if Possible) Perform AMRAP in 12 Minutes:
*Partner A will begin with the 400m Run, while that partner is running partner B performs as many reps of 21 KB Swings and 12 Pull Ups. Each Time they complete 21 KB Swings and 12 Pull Ups it equals a round. Once partner A returns, partner B begins 400m Run and partner A continues where partner B was at. |
30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
Additional: | |
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Competition
Strength/Skill: |
Warm up:
Strength: A) 8 Sets: Split Jerk x 1
B) 6 Sets: (Every 2:30) Back Squat
Skill: |
WOD: |
For time:
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Additional: |
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