CrossFit- April 12, 2018

 In WOD
Thursday
Effective  4/9/18 all 11:30am (M, W, F)  classes will be cancelled.

Tall Snatch + Hang Squat Snatch (8×2 @65% of 1rm)
Metcon
Fitness:
AMRAP 4:
27/21 Cal Row
21 Knee Raises
15 Front Squats (95/65)

rest 4 minutes

AMRAP 4:
24/18 Cal Row
18 Knee Raises
12 Front Squats (115/95)

rest 4 minutes

AMRAP 4:
21/15 Cal Row
15 Knee Raises
9 Front Squats (135/105)

Each AMRAP 4 counts as 1 round, score is total reps in each round.
Metcon
AMRAP 4:
27/21 Calorie Schwinn Bike
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Schwinn Bike
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Schwinn Bike
15 Toes to Bar
9 Front Squats (155/105)

Each AMRAP 4 counts as 1 round, score is total reps in each rounds.
With four minutes of rest between each AMRAP, the intensity is meant to be high on these. Going lighter may allow athletes to push the pedal a little harder during these short windows. If short on equipment, stagger athletes on opposite four minute windows. Substitute equal calorie row if unable to use bikes.

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