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GWL 9/23/17

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL 9/23/17 (Time)

For time

Row 200m

Run 800m

50x Sit-ups

Run 400m

30x Squats

Run 200m

10x Push-ups

ANGRY WHEEL (6 x 5)

With both knees on the ground, grip the barbell outside of shoulders and roll it out as far as possible

SLACK (Time)

4min Amrap (or until failure)

PUSH PRESS (#65/45)

30 sec on, 30 sec “rest”

“rest” is held in overhead position

BEAR NAKED

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CrossFit Huntingdon Valley – CrossFit

BEAR NAKED (Time)

For time:

10 Bear Complex RX(75/55) RX+(135/95)

25 DUBZ

8 Bear Complex

25 Dubz

6 Bear Complex

25 Dubz

4 Bear Complex

25 Dubz

2 Bear Complex
Level 2: #55/35, 25 Single unders each set with a double under jump (higher in the air with light impact landing)

Level 1: #35/15, 50 Single unders each set

12 Minute Cap

9/18/2017

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CrossFit Huntingdon Valley – CrossFit

Snatch (2@70%)

Snatch (2@75%)

Snatch (2@80%)

Snatch (2@85%)

Snatch (1@90%)

Check Engine Light (Time)

21-15-9:

Wallballs (#20/14)(10’/9′)

KB Swings (#70/53)

Box Jump Overs (30″/24)

*400m run after each round
Level 2:

Wallballs (#14/10)(10’/9)

KB swings: (#53/35)

Box Jump Overs (24″/20)

Level 1:

Wallballs (#14/10)(9’/9)

KB swings: (#35/26)(Russian Style)

Box Jump Overs (20″/12)