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+ GO SUPPORT ISAAC! Battle at the Boat 111 – Emerald Queen Casino

CrossFit WOD for Saturday 6/3

All of the following is “You Go, I Go” in teams of two. Rest exactly two minutes between each set.

A.
AMRAP in 3 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

B.
AMRAP in 6 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

C.
AMRAP in 9 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

Each set gets progressively heavy. Rx = 61/43kg, 70/50kg, 84/57kg. Fitness = 35/25kg, 44/34kg, 61/43kg.

Competitive Exercise WOD

CWG 17.5

for time:
500m row
:90 rest
500m row

Scoring: Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.

Notes: The athlete must stay on the rower the entire time.

CWG 17.5 (Masters 45-55+, Scaled & Teens)

AMRAP in 20 minutes:
20 row calories
20 wall ball, 20# to 10’/14# to 9′
20 burpees-onto-plate

Scoring: Total Complete Reps. (1 cal = 1 rep)

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