Saturday 4.22.17

9:00 a.m. Community WOD

RX L1 L2
Teams of 3
Run 1 Mile
21 Kettlebell Swings, 21 Kettlebell Front Squats (70\53)
Run 800 Meters
15 Kettlebell Swings, 15 Kettlebell Front Squats (70\53)
Run 400 Meters
9 Kettlebell Swings, 9 Kettlebell Front Squats (70\53)
Teams of 3
Run 1 Mile
21 Kettlebell Swings, 21 Kettlebell Front Squats (53\35)
Run 800 Meters
15 Kettlebell Swings, 15 Kettlebell Front Squats (53\35)
Run 400 Meters
9 Kettlebell Swings, 9 Kettlebell Front Squats (53\35)
Teams of 3
Run 1 Mile
21 Kettlebell Swings, 21 Kettlebell Front Squats (Coaches Choice)
Run 800 Meters
15 Kettlebell Swings, 15 Kettlebell Front Squats (Coaches Choice)
Run 400 Meters
9 Kettlebell Swings, 9 Kettlebell Front Squats (Coaches Choice)

11:00 a.m. CrossFit

RX L1 L2
4 Rounds, EACH, For Time of:
12x Push Press (135\95)
200m Run
6x Power Clean (135\95)
Rest 2 mins between rounds
Time Cap: 2:30 per round
4 Rounds, EACH, For Time of:
12x Push Press (95\65)
200m Run
6x Power Clean (95\65)
Rest 2 mins between rounds
Time Cap: 2:30 per round
4 Rounds, EACH, For Time of:
12x Push Press (Coaches Choice)
200m Run
6x Power Clean (Coaches Choice)
Rest 2 mins between rounds
Time Cap: 2:30 per round

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April 22, 2017 CFSC Staff WOD No Comments