• 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 4/13/18

By Wodify | In WOD | on April 9, 2018

West End CrossFit – CrossFit

“Freaky Friday” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

35/25 Calorie Bike

50 Kettlebell Swings (53/35)

*Subs for bike – 50/35cal Row OR 50 reps 10m shuttle

Open Athletes

. Clean

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

2. Jerk

5 Sets of the Complex:

3 Front Squats + 2 Push Jerks + 1 Split Jerk

3. Conditioning

3 Rounds:

25 Calorie Row

21 Burpees

15/12 Calorie Assault Bike

12 Power Clean and Jerks (95/65)

rest 3 minutes between

No Comments to "Friday 4/13/18"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.