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  • 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

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GHOST 6 Rounds 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Rest 3 Scores - Total Calories Total Burpees Total Double Unders