Friday WOD 20-7-18
July 19th, 2018
Friday WOD 20-7-18
From today we will be posting two/three WOD Options:
- Open – Those that want to compete RXD in The CrossFit Games – Open Workouts.
- Performance - Those that want to compete SCALED in The CrossFit Games – Open Workouts.
- Fitness – Is for beginners and our members who want to fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.
OPEN & PERFORMANCE
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Post scores here on Beyond the WhiteBoard.
FITNESS
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
3. Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/70)
:30 Second L-Sit Hold
1:00 D-Bal Hold (100/70)
:15 Second L-Sit Hold
:30s D-Bal Hold (100/70)
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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