• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Friday 1/12/18

By Wodify | In WOD | on January 11, 2018

West End CrossFit – CrossFit

“Buddy-Buddy” (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

100/70 Calorie Bike

*70/50 Calorie assault bike/row

Open Athletes

1. Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 88%

3 Reps @ 80%

1 Rep @ 91%

2. Strength Capacity

5 Rounds:

Max Strict Press (2/3 Bodyweight)

Max Strict Pull-Ups

Rest 3:00 between rounds

3. Row Conditioning

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest

No Comments to "Friday 1/12/18"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.