1.7.17 CrossFit Workout WOD Centennial Lone Tree CO

By 01/06/2017 No Comments

Warm up
Coach’s Led Warm-up
A. On a 30 Minute Clock, With A Partner…
10 Minute AMRAP-
5 Box Jump Overs (24/20)
5 Thruster (75/55)

5 Calorie Bike
*P1-does a Full Round then, P2 does a round, Keep rotating until the 6 minute mark
Straight into…
10 Minutes to establish a 1RM Cluster (Squat Clean + Thruster)
*Both P1 & P2 will find a 1RM
Straight into…
10 Minute AMRAP
5 Box Jump Overs 24/20
5 Thrusters (75/55)

5 Calorie Bike
* Teams will start where they left off from the first Amrap
Score= Total Rounds & Reps and Total combined weight ​


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