Friday, 2/1/19

Friday, 2/1/19
CrossFit:
5 Rounds for Time (20:00 CAP)
500m ROW
10 Hang Power Cleans
RX: 155/105 SC: 115/75
20 WBS (20/14, 10’/9′)

KODAFIT: Happy Birthday Kaylie!
HAPPY BIRTHDAY TO YOU
Your BIRTHDATE is your workout!
MM/DD/YEAR Everyone should have EIGHT movements!!!!
3 ROUNDS!
0 = 200 m. RUN
1 = 200 m. ROW
2 = 20 Slam balls
3 = 15 KB Swings
4 = 1 Min. Wall Sit
5 = 10 Burpee Box Jumps
6 = 12 Pull ups
7 = 16 DB Thrusters
8 = 12 Burpee broad jumps
9 = 30 Double under OR 60 Single Under

Beginners at 8:30AM:
Partner WOD:
A) 5 Min AMRAP @ 50% effort:
5 Burpees
10 WBS (Very Light)
10 Russian Twists w WB
*Alternate Movements

B) Strength: Every 90 Sec for 8 Sets:
3 Power Cleans + 3 Front Squats
*Build as you go
C) Repeat AMRAP @ 75%
rest 2 min
D) Repeat AMRAP @ 100%
*Try to increase rounds as a team