Friday Feb 8, 2013

CrossFit

2012 Regional Event 2

• 2k Row
• 50 Pistols (alt. legs)
• 30 Hang Cleans (Ladies 95 or * 135/ Fellas 185 or * 225)

* = Regional WOD Rx for women and men

Basics

8 Minute Amrap:

• 100m Shuttle (50m down-50m Back)
• 15 Situps
• 15 Slam Balls
• 15 Pushups

Rest 2 minutes

8 Minute Amrap:

• 100m Shuttle (50m down-50m Back)
• 15 Box Jumps
• 15 Knee 2 Elbow
• 15 Lateral Jumps