130102 Thursday

Shout out to Jordan for putting up a 3:45  in his first date with Fran!  Awesome!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 7 Minutes with
Renegade Row BSU,
Wall Ball
Ring Push-up.

Strength/Skill Development

A1. : 1-arm DB Hang Muscle Snatch ( x 4-8/arm x 3)

A2. : Ring Push-up (AMRAP in 45 seconds x 3. )

Partner WOD

Metcon (Time)


80 Renegade Row BSU (Each partner completes 4 sets of 10-alternate legs per rep ie. 5/leg per set)

120 Wall Balls (Each Partner completes 4 sets of 15)

200 Calories on Rower (Each Partner completes 4 sets of 20)

for time.

Partners may work at the same time on different exercises. Complete 1 set of each exercise before going back to one’s original station.