• 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

Wednesday 10/16/19

By Wodify | In WOD | on October 15, 2019

West End CrossFit – CrossFit

“Bam Bam” (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25 min

10/7 Cal Assault Bike OR Row

15 Medball slams

100m Run

*1 athlete working at a time. Complete 1 full round before next athlete starts.

Open Athletes

Wednesday Primer

3 Rounds (18:00 Total)

AMRAP 2

30-40% of your max strict hspu

12 CTB Pull ups

Max Cal Assault Bike

Rest 1:00

In a 2:00 Window

30-40% of your max strict hspu

12 box jump overs 24/20

Max cal row

Rest 1:00

Gymnastics skills

Alternating EMOM x 10

Min 1 – 15 GHD sit ups

Min 2 – Handstand walk practice

No Comments to "Wednesday 10/16/19"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.