WOD
Here you will find the real time workouts each day! If you would like to sign up for a class please call 563-556-6496.
CrossFit – Sat, Mar 15
General Warm-up
3:00 Any Machine
-Then-
AMRAP 5 Minutes
6 Ring Rows (challenging difficulty)
6 KB Swings
6 Abmat Sit Ups
AMRAP 20 Minutes with a partner (AMRAP – Rounds and Reps)
10 Rope Climbs
100 Alt. Dumbbell Snatches
8 Rope Climbs
80 Alt. Dumbbell Snatches
6 Rope Climbs
60 Alt. Dumbbell Snatches
4 Rope Climbs
40 Alt. Dumbbell Snatches
2 Rope Climbs
20 Alt. Dumbbell Snatches
Rx Dumbbells: 50/35lbs
Flow: Rope climbs can be split anyhow, DB Snatches must be completed in sets of 10.
Extra Credit: (Checkmark)
3-5 Rounds for Quality
1:00 Wall Facing Handstand Hold
20 Bodyweight Bulgarian Split Squats (10 per leg)
Max GHD Sit Up Hold
Rest as needed