02.03.14 l CrossFit, Strength & Power, and CrossFit Women

Games standards for every Wall Ball rep!

Games standards for every Wall Ball rep!

CrossFit

Skill: Body / Ring Rows 3 x 10

WOD: FGB style
2 Rounds
1:30 at each station
1:00 rest between rounds
Wall Ball shots
AbMat Sit ups
Single arm KB Press
Ball Slams 20#

RX+: 20/16#, 53/35#
RX: 20/16#, 40/25#
Scaled: <20/16#, 30/20#

Strength & Power

Power Clean (3×3 70%)
Back Squat (3×4 85%)
Press (3×4 85%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit Women
Deadlift | 5-5-3-3-1-1-1

For Time
10-9-8-7-6-5-4-3-2-1
Double Unders
Wall Balls (16#)
Ball Slams (15#)
Atomic Sit Ups
+
Row 500m

Posted in Arlington Heights WOD.