July 4, 2020
By Alpha Athletics Crossfit 412 |
WOD:“1776”For Time (in a Team of 3)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-UpsSit-UpsRow (calories)Double-UndersWall Ball Shots (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)*As a team, complete a total of 1776 reps involving all exercises in any order
July 3, 2020
By Alpha Athletics Crossfit 412 |
Partner WOD:100m-500m-100m – Runs 25-5-25 – KBS – American *Partners alternate rounds* *Both partners must do 500m and 5 KBS
July 2, 2020
By Alpha Athletics Crossfit 412 |
WOD:12min AMRAP 6/6 DB Snatch (45/30) 12 Box Jumps 12/12 Mt Climbers
July 1, 2020
By Alpha Athletics Crossfit 412 |
WOD:EMOM Even: 5 Cleans (135/95) – MR Burpees Odd: Rest *Go until you hit 50 Burpees *Compare to 9.18.19