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OUR BLOG

Tues 2/5/19

By Wodify | In WOD | on February 4, 2019

West End CrossFit – CrossFit

“Hangnail” (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Bike OR Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

*Fitness – DB Hang clean and jerk – 35/25

Deadlift – 185/135

Open Athletes

“Hangnail”

Row Capacity

9 Rounds On the 2:00 (18:00min total)

Males – 400m Row / Females – 330m Row

Round 1 – 2k pace + 10 seconds

Round 2 – 2k pace + 4 seconds

Round 3 – 2k pace -2 seconds

Repeat that cycle for 2 more full iterations for the total of the 9 rounds.

Midline

Not for Score – 2 Rounds

:30 single arm OH hold (left arm)

15 GHD sit ups

:30 single arm OH hold (right arm

15 GHD sit ups

:30 Double KB front hold

15 GHD sit ups

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