8.19.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

500m Row

then…

3 Rounds-

50m Overhead kettlebell carry (R)

50m Overhead kettlebell carry (L)

15 Scapula Flies

A. Bench Press 5xMax Reps@80%

*Rest 2 Minutes between sets With a Partner…

B. 15 Minute AMRAP-

P1-

10 GHD Sit-ups or 10 Abmat Sit-ups

20 Double Unders

P2- AMRAP of…

10 Burpees

15 Box Jumps (24/20)

20 Overhead Plate Lunges (45/35)

*Partners switch once P1 finished 1 round of GHDs and DUs, P1 picks up where P2 left off. Score is total rounds+reps of burpees, BJs and Plate Lunges.

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