2018 Cashout

Dec 31st, 2018

Category: CrossFit

2018 Cashout

Adam


*Holiday
Schedule Update*

Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1– Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule

Warm-up
4 Minute Ascending AMRAP
3-6-9-12 etc.
Jumping Squats
V-Ups

Mobility
Roll and Stretch Quads

Strength
EMOM10
Box Squat- 2 Reps

WOD
9 Minute Ascending AMRAP
3-6-9-12
Front Squat (155,105)
Toes to Bar

Level 3- 135,95
Level 2- 115, 75
Level 1- 95, 55, Sit-ups

Cashout
120/100 Calorie Ski for time

Extra Work
“Diane In The Sand”
21-15-9
Sandbag Over Shoulder (140/90)
Handstand Push-Up

Adv – Strict
Scaled – 90/60

Boot Camp Only Today/No Evening Conditioning – 6:30AM in Southie Green
For Time:
20 Calorie Row
19 Wallballs
20 Calorie Row
19 Burpees
20 Calorie Row
19 Pull-ups
20 Calorie Row
19 Step-ups or Box Jumps
20 Calorie Row
DB Clean and Jerks

DISCUSSION 2 Comments

  1. Coolidge 12/31/2018 at 11:57 pm

    Box Squat 335
    18+7 rx

  2. Ben 12/31/2018 at 7:58 pm

    EMOM: up to 295#
    WOD: 18+8 RX
    Ca$h out: 10:43 – 240 Cals w/ Ian