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Monday, Feb 23

23
Feb

Monday, Feb 23

CTOWN CrossFit-Downtown – CrossFit DTF

– Fitness
1. Back Squat 3 x 5 @ 70-75%
2. With a 15 min running clock, complete:
100 Squats (butt to med ball)
100 KBS (Russian) 55/35
– With the remaining time, AMRAP of:
5 Strict Pull-ups
10 Wall Balls 20/14 @ 10’
15 KBS (American) 55/35

– Performance
1. Clean & Jerk 5 x 2 @ 70-75%
2. Back Squat 3 x 5 @ 70-75%
3. 2000 meter Row Time Trial

Back Squat (3 x 5 @ 70-75%)

Metcon (AMRAP – Reps)

With a 15 min running clock, complete:

100 Squats (butt to med ball)

100 KBS (Russian) 55/35

– With the remaining time, AMRAP of:

5 Strict Pull-ups

10 Wall Balls 20/14 @ 10’

15 KBS (American) 55/35

– Score is total reps from AMRAP only.

Clean and Jerk (5 x 2 @ 70-75%)

2k Row (Time)

Max Effort 2k Row