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OUR BLOG

Saturday

By Wodify | In WOD | on October 9, 2020

West End CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike (increase pace over the course of 3 rounds)

5-8 Kip Swings on the Rings

:30/:30 Single Arm Front Rack Hold

5-8 Slam Ball Deadlifts

Strength

Workout

Metcon (Calories)

TEAMS OF 2

AMRAP 20 Min

Max Cal Bike/Row

7 Slam Ball

*Teammate A Bikes/Rows Max Cals for 1 MInute

Then completes 7 Slam Balls

At the start of the next minute Teammate B Bikes/Rows Max cals for 1 minute then completes 7 Slam balls

Athletes rest after completing slam balls until the start of the next minute.

Score is total Calories

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