Wednesday, June 23, 2021

23
Jun

Wednesday, June 23, 2021

CrossFit
Main: Team workout
AMRAP 18 min-
50 cal row-1 person works at a time, switch out partners when needed
50 alt arm DB snatch, 2 people working in synchro (at top), 1 person resting, switch out partner whenever needed
50 up downs, 2 people working in synchro (at standing position)
50 DB goblet squats, 2 people working in synchro (at bottom and top)
Lvl6: 50/35#
Lvl5: 40/30#
Lvl4: 35/25#
Lvl3: 25/20#
Lvl2: 20/15#
Lvl1: 15/12#

QuickFit/At home WOD
Main: 14 min clock
5 min bike
4 min alt arm DB snatch
3 min up downs
2 min goblet squats
Lvl3: 35/25#
Lvl2: 25/15#
Lvl1: 20/10#