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STRENGTH:
Spend 15:00 to establish a 2RM:
Power Snatch
WOD:
Using the Tabata protocol, compete the following for time:
50 Pull Ups
75 Walking Lunges
50 Ring Dips
75 Box Jumps
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CrossFit AMRAP offers personal training and boot-camp style classes that increase fat loss through nutrition counseling and a full-body workout. Our gym facility offers strength and conditioning services to the following cities: Crystal Lake, McHenry, Algonquin, Lake in the Hills, Cary, Barrington, Elgin, Huntley, Marengo, Gilberts, Hampshire, Woodstock, Fox River Grove, Lakewood, Prairie Grove, Lake Zurich, Hoffman Estates, Schaumburg, Carpentersville, Dundee, West Dundee, Mundelein, Wauconda and Island Lake.
CROSSFIT AMRAP | 9114 Virginia Road, Unit #111, Lake in the Hills, IL 60156 | design by (collabo!)
lesson learned, dont do xfit when dehydrated from traveling, got a bad cramp on both calves from the DUs
WOD: 27 minutes cut off
“Filthy Fifty”
For Time:
50 Box Jumps (24/20″) – 24″
50 Jumping Pull Ups
50 Kettlebell Swings (35/20#) 30#
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (20/15k)- 15K
50 Back Extensions
50 Wall Balls (20/14#) – 14#
50 Burpees – 35 burpees
50 Double Unders- Did not attempt
WOD: 27 minutes cut off
“Filthy Fifty”
For Time:
50 Box Jumps (24/20″) – 24″
50 Jumping Pull Ups
50 Kettlebell Swings – 35#
50 Walking Lunges
50 Knees-to-Elbows Knee Raises
50 Push Press – 20k
50 Back Extensions
50 Wall Balls – 14#
50 Burpees – 18 (Time limit)
50 Double Unders – N/A
Wod Rx’d
17:23