• Ron McKinstray

WOAH Saturday 4/04/2020

Support Your Local Box WOAH

Every Friday for three weeks, CrossFit HQ are releasing a home workout, here is the first :

WORKOUT 1

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 15 kgs ♂ 22.5 kgs

There are a full variety of scaling options available making it suitable for all. They scaling and workout description can be found here:

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf


Anyone, gym member or not can sign up online to complete these three workouts and have a bit of competitive fun during lockdown. When signing up you can do so for free or choose to pay a donation, 100% of which goes to your box. You are then able to enter your score for the workout online.

Registration for this event can be found here:

https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen&refererFrom=https%3A%2F%2Fgames.crossfit.com%2F



WOAH

Weighted Version Amrap 20 minutes

250 m row / 250 m run / 500 m cycle / 60 double unders

10 deadlift 60/40

Bodyweight version

250 m row / 250 m run / 500 m cycle / 60 double unders

10 down n ups




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