Coach Rob
WOD for Saturday 210821
CrossFit CLASS 8:30 AM
A PINCH - TO2
10 min AMRAP
40 Wall Balls 20/16
200m farmers carry 50’s/35’s
-Rest 5 min-
10 min AMRAP
30 HSPU
30 ABMAT sit-ups
-Rest 5 mins-
10 min AMRAP
Max bike calories
7 burpees for every switchu
COMP CLASS 6:30 AM
ZERO SUGAR - TO2
10 min AMRAP
10 sandbag cleans 150/100/70
200m farmers carry 50’s/35’s
-Rest 5 mins-
10 Min AMRAP
30 HSPU
30 GHD or Weighted abmat sit up
-Rest 5 mins-
10 Min AMRAP
100m double KB front rack lunge 53/35
100 double unders each
-Rest 5 mins-
10 min AMRAP
Max bike calories
10 burpees for every switch