15 Feb CrossFit WOD, February 16, 2019
Posted at 20:00h
in Work out of the day
02/16/2019
Warm-up
Metcon
Metcon (AMRAP – Rounds)
With a running clock in teams of 2:
*One athlete completes a full round at a time
*One athlete completes a full round at a time
0:00-10:00
200 Meter Run
12 KBS (70, 53)
12:00-22:00
200 Meter Run
6 Hang Squat Snatch (95, 63)
24:00-34:00
150 Ft. Farmer Carry Intervals, AHAP
Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)
Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes off.
Then,
Set-up KBS + Barbells and perform:
3 Rounds of:
5 KBS
4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3)
Rest 60s between rounds.