- Neil Foley
Saturday 07/01/23
Classic CrossFit WOD
30 min AMRAP
12 DB Bench Press
200 m Row/Ski/AD 16/12 Cal
12 DB Bent Over Row
200 m Row/Ski/AD 16/12 Cal
16 Sit ups
RX'D + 22.5/15 kg
Rx'D 20/12.5 kg
Scaled 15/10 kg
Classic CrossFit WOD
30 min AMRAP
12 DB Bench Press
200 m Row/Ski/AD 16/12 Cal
12 DB Bent Over Row
200 m Row/Ski/AD 16/12 Cal
16 Sit ups
RX'D + 22.5/15 kg
Rx'D 20/12.5 kg
Scaled 15/10 kg
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca