28 Feb CrossFit WOD, February 29, 2020
Posted at 20:00h
in Work out of the day
Saturday February 29
Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
3 Power Cleans
6 T2B or Knee Lifts
9 Wall balls
30s of easy bike pedaling after each round – add weight to Power Cleans
3 Power Cleans
6 T2B or Knee Lifts
9 Wall balls
30s of easy bike pedaling after each round – add weight to Power Cleans
Metcon
Metcon (Time)
For time with a partner:
50-40-30-20-10
Wall balls (20, 14)
Power Cleans (135, 95)
T2B
Calories Bike or Row
– Goal: One person works – split however desired. Barbell loading should be light and done as sets of 5-7 reps per set.
50-40-30-20-10
Wall balls (20, 14)
Power Cleans (135, 95)
T2B
Calories Bike or Row
– Goal: One person works – split however desired. Barbell loading should be light and done as sets of 5-7 reps per set.
L3: (115, 75)
L2: (14, 10) (95, 65) (Knee Lifts)
L1: (10, 8) (75, 55) (Abmat Sit-ups)
30:00 Cap
Alternate options for bike calories:
– Running intervals of 800, 600, 400, 300, 200 meters.
Extra Credit
10 Minutes of recovery rowing, bike, or walking