NEWS & EVENTS
Saturday, May 28th 2016
Crossfit
1) Find a partner. Between the two of you adopt a “pet rock” (20-45 lb med ball, bumper plate, dumbbell or KB)
20-16-12-8-4
power cleans (115/75lb)
push presses
barbell lunges (each leg)
box jumps
push ups
burpees
*400 m run after each round
*One partner works at a time while the other partner holds the “pet rock,” which may not touch the ground. Both partners run together with the “pet rock.”
Rx Plus
135/95lb
Metcon
1) 10 min AMRAP
30 Double unders
20 wall balls
30 double unders
25 wall balls
30 double unders
30 wall balls
etc…continue to increase the wall balls by 5 each time
Rest 5 minutes
2) 9 min AMRAP
3-6-9-12 to infinity
burpees
walking lunges
Rest 3 minutes
3) 8 minute AMRAP
5-10-15-20 to infinity
push ups
KB swings
