Jordan February 23, 2014 at 6:40 pm CrossFit Heavy Steel Teams of 4 (2 male 2 female) 10 min AMRAP (1 male, 1 female working at once) 6 Snatches (115/75#) 25 ft burpee slam ball toss (40/20#) Total: 17 complete rounds 5 min AMRAP (Each gender) Back Squat (225/135#) Women: 35 total Men: 55 total For time (Women go first. Cannot move onto next exercise until 1st pair have completed it) 50 DL (225#/135) 50 Box jumps (24″/20″) 125ft bear crawl 50 KB Swings (70/55#) 125ft OH Walking lunge steps (45/25#) 125ft bear crawl 50 Pull ups 200m run 16:27 Reply
Spin class 1 hour
CrossFit Heavy Steel
Teams of 4 (2 male 2 female)
10 min AMRAP (1 male, 1 female working at once)
6 Snatches (115/75#)
25 ft burpee slam ball toss (40/20#)
Total: 17 complete rounds
5 min AMRAP (Each gender)
Back Squat (225/135#)
Women: 35 total
Men: 55 total
For time (Women go first. Cannot move onto next exercise until 1st pair have completed it)
50 DL (225#/135)
50 Box jumps (24″/20″)
125ft bear crawl
50 KB Swings (70/55#)
125ft OH Walking lunge steps (45/25#)
125ft bear crawl
50 Pull ups
200m run
16:27
10K Row – 40:04 (1st 5K 20:21 and 2nd 5K 19:43)