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Wednesday, March 21, 2018

2018 March 20
by bk

Warmup Primer

AMRAP in 6 minutes:
7 goblet squats
5 burpees
10 toe touch + jumping jack
10 hollow body rock

then….

EMOM for 10 minutes:
3 power snatch (moderate weight)

then….

3 sets of: (each sets starts every 7 minutes)
(minute 1)…Row, max calories in 30 seconds
-rest 30 seconds
(minute 2)…box jump overs (24in/20in), max reps in 30 seconds
-rest 30 seconds
(minute 3)…toes-to-bar, max reps in 30 seconds
-rest 30 seconds
(minute 4)…Run 400m (for time)
-rest the remaining time of the 7 minute interval

Core Development:
plank hold, 3 sets of 45 seconds

Post loads and calories, reps and time to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    March 21, 2018

    PS: —> 145#

    Set 1: 36 Rx – 2:02
    Set 2: 38 Rx – 2:07
    Set 3: 36 Rx – 2:03

  2. Luciana permalink
    March 21, 2018

    PS: up to #45
    WOD: Total of all 3 sets – Row 23 / Box Jumps 32 / T2B 37 / Run 6:44 Rx
    Plank holds

  3. Justin P permalink
    March 21, 2018

    PS: #85
    WOD: Total of all 3 sets – Row 33 / Box Jumps 35 / T2B 41 MOD / Run 6:08

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