In Remaining Time… – CFS

Aug 31st, 2017

Category: CrossFit

In Remaining Time… – CFS

Dan

CFS Announcement
There will be no BirthFit Class Today

Warm-up
With a light kettlebell
6 min AMRAP
100m Single Arm Overhead Kettlebell Carry (Switch arms at 50m lines)
5 Toes to Kettlebell
15 Kettlebell Swings

Accessory
Turkish Get-up
10 Alternating Arms at a challenging weight.
ADV- With Barbell or Heavy KB (106/70)

Amy Being Turkish Get-Up’ed

WOD
2 Rounds
In 5 Minutes Complete
200m Sandbag Run (4,3)
30 Kettlebell Swings (2,1.5)
In the remaining time
Max Calories on the Ski Erg

Rest 2 Minutes

In 5 Minutes Complete
200m Sandbag Run
30 Toes to Bar
In the remaining time
Max Calories on the Assault Bike

Rest 2 Minutes

Score= Total Calories

Level 2 (1.5,1), 20 Toes to Bar
Level 1 (1, 0.75), 15 toes to Bar, 20,14 medball for run.
ADV – KB Snatch & Toes through Rings

Coaches Note
you should have 90s plus on the rower each time. Scale the KB weight and/or T2B reps if necessary.

DISCUSSION 2 Comments

  1. Trevor 09/01/2017 at 1:04 am

    131 Rx (bike/row-bike/air runner)

    Inadvertently beat Barry off the rig to snag the lone working air runner.

  2. Jason Barrow 09/01/2017 at 12:50 am

    Barry admit you had fun at the 7PM. Messed up that Trev sabotaged your equipment though.

    WOD: 99 Rx