AWOL

Mar 2, 2020 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Squat Snatch (Build to a 1 rep max)

Metcon (3 Rounds for reps)

AMRAP 4:

40/30 Calorie Bike

Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:

40/30 Calorie Bike

Max Power Clean and Jerks (95/65)

Rest 4 Minutes

AMRAP 4:

40/30 Calorie Bike

Max Thrusters (95/65)
Do not count the bike calories towards your score

Metcon (3 Rounds for reps)

AMRAP 4:

40/30 Calorie Bike

Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:

40/30 Calorie Bike

Max Power Clean and Jerks (95/65)

Rest 4 Minutes

AMRAP 4:

40/30 Calorie Bike

Max Thrusters (95/65)
Do not count the bike calories towards your score

Core

2 rounds :

Plate Suitcase sit ups x 10 https://www.youtube.com/watch?v=omMREIAyCkM

Tall plank KB drag across x 12 total

Pike leg lifts x 10 each https://www.youtube.com/watch?v=qz-VbeGqkiQ