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Crossfit WOD

Saturday: Lets Go..

20th November 2020

CROSSFIT

CONDITIONING

With a partner - 

For time:
100 Bike erg or Ski erg cals
75 Wall balls
50 Burpees over the bar
25 Front squats 
50 Burpees over the bar
75 Wall balls
100 Ski erg or Bike erg cals

FITNESS

With a partner - 

AMRAP in 5 mins:
60 / 45 cal Assault Bike
Max Renegade Push Ups in remaining time
(working 1:1)

At 8 min mark - 
AMRAP in 5 mins:
60 / 45 cal Row
Max Devil Press in remaining time
(working 1:1)

At 16 min mark - 
AMRAP in 5 mins:
50 / 40 cal Echo Bike
Max Floor Press H Ups in remaining time
(working 1:1)

At 24 min mark - 
AMRAP in 8 mins:
For max load
1 Sled Push
20 Flares after you lap
*Every time the team has done 1 lap the sled must get heavier
1 team per sled (min 4)

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