*Take your time and move with purpose.
Part A. 21:00 Minutes- Assault Bike- Every 3:00 Minutes Perform: 5-10 Wallballs
Part B. Spend 15:00 Minutes working on mobility/stretching of your choice.
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Kris
Front Squats: 5-5-5-5-5 (75%)
Compare to: https://crossfitdivision.com/2019/01/03/friday-jan-4-2019/
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Shae
AMRAP 8:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Rest 4:00 Minutes
AMRAP 6:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Rest 3:00 Minutes
AMRAP 4:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
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Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed
“Karen” 150 Wallballs for time (20lbs/14lbs)
This classic benchmark is a lightly loaded, single-modality short-effort workout. It focuses on muscular endurance for squatting and pressing movement functions. To achieve the intended stimulus, most athletes should prepare to take intensity to an all-out max effort.
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Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed