28
Aug 2019

CrossFit 941 – CrossFit

Extended Warm-up

Warm-up (No Measure)

1:00 Minute Pigeon Pose Each Side

1:00 Minute Frog Stretch

1:00 Minute Downward Dog into Transverse Twist

WOD:

Metcon (AMRAP – Rounds and Reps)

As a team of 2, working against a 30 minute clock and with one person working at a time, complete the following in order…

Back Squat – Buy In

12,00 Pounds for guys

9,000 Pounds for girls

10,500 Pounds for guy/girl team

In the time remaining, complete the following as seen fit…

150 Calorie Bike

120 Burpees

90 Kettlebell Swings 53/35

Rx+ 70/53
It will be up to you and your partner to decide on a weight for the Back Squats.

You will have 2 scores for this workout.

One score is the time it takes to get through the Back Squat Buy-In…so be sure to look at the clock when you complete your squats!

The other score will be the total time it took to finish the workout.

WOD:

Metcon (Time)

Back Squat

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