2/6/18
WOD

20180206

CrossFit:

“Come Clean”

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Bike

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Bike

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (185/135)

Comp:

‍1. Strict Handstand Push-ups

AMRAP 3: Strict Parallete Handstand Push-ups

Rest 1:00

AMRAP 3: Strict Handstand Push-ups (4.5/3″)

Rest 1:00

AMRAP 3: Strict Handstand Push-ups

*Repeat from last week

2. Conditioning

AMRAP 3:

24 Box Jump Overs (24/20)

21/16 Calorie Assault Bike

Max Power Cleans (185/135)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

18/14 Calorie Assault Bike

Max Power Cleans (205/145)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

15/12 Calorie Assault Bike

Max Power Cleans (225/155)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

12/10 Calorie Assault Bike

Max Power Cleans (245/165)

3. Row

6 x 500m Row

Rest 1:00 between efforts

4. Midline

50-40-30:

GHD Sit-ups

Reverse Hypers