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“The only easy day was yesterday.”

17
Sep

“The only easy day was yesterday.”

CTOWN CrossFit-Downtown – CrossFit DTF

1. Spend 15 minutes work on heavy triples of OHS. Post heaviest completed weight.

2. 15-10-5 for time.
OHS
Box Jumps 24/20
Chin-ups

3. “One Minute On, One Minute Off”
For 10 minutes, perform:
30 RKBS 70/55
– You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Perform this workout one minute on and one minute off. Total time is 10 minutes. If you count a penalty, perform a single 1000 meter row for the penalty.

Overhead Squat

Metcon (Time)

15-10-5 for time.

OHS

Box Jumps 24/20

Chin-ups

1 minute on… 1 minute off. (CFFB) (AMRAP – Rounds)

1 min on, 1 min off for 10 min of:

30 Russian KBS 70/55

– Post total completed rounds and amount of penalty burpees.

– Goal is 150 swings in 5 min of work. For any incomplete rounds, perform 10 penalty burpees during the off minute.
NO burpee penalty…

1000 meter Row penalty if you don’t make the minute.