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COACHES

[WOD052517]


Soldier City CrossFit – CrossFit


#sccf #wod

Warm-up

Warm-up (No Measure)

3 Round

5 Ring Rows

20 M.C.

Metcon

Metcon (Weight)

E.M.O.M. 10 Min

A.H.A.P

3 Hang Power Snatches
Rx+ 3 Hang Squat Snatches

Metcon

Metcon (AMRAP – Rounds)

6 Min A.M.R.A.P.

30 M Sled-Push 45/25#

3 Tire Flips

[WOD052417]

Soldier City CrossFit – CrossFit


#fit #sccfgym #wodlife

Warm-up

Warm-up (No Measure)

3 Rounds

2 Wall-Walks

Bear Crawl Down

High Knees Back

Metcon

Metcon (Time)

Teams of 2

For Time:

100 KB Swings (53/35)

50 Burpees (you go I go)

100 Wall Ball Shots (20/14)

50 Sit-Ups each

100 K.B.S.D.L.H.P. (53/35)

50 Double Unders each

Weightlifting

Back Squat (1-1-1-1-1)

[WOD052317]


Soldier City CrossFit – CrossFit


#wearesccf #getsome #nolimits

Warm-up

Warm-up (No Measure)

250 M Row

Metcon

Metcon (3 Rounds for distance)

3 Min A.M.R.A.P.

10 Pull-Ups

100 M Run

2 Min Rest

3 Min A.M.R.A.P.

10 Box Jump Overs 24/20

100 M Run

2 Min Rest

3 Min A.M.R.A.P.

10 Slam-Balls 20/15#

100 M Run

Metcon

Metcon (AMRAP – Reps)

10 R.F.T. (6 Min Cap)

10 Ring Push-Ups

6 O.H. Lunges 45/25#
2nd Optional WOD

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