Blog
10
19
2017

CrossTown Throwdown

     7:00am      Doors Open

     7-7:30am   Warmup Time (please be warmed up prior to this briefing)

     7:30am      Athlete Briefing (Everyone needs to be here for briefing)

     8:00am      Heat 1 starts.  Heat 2 judges.  (Everyone needs to be ready at 8:00am)

WODs

WOD 1:  Team Kelly

 

5 rounds
400 meter run
30 box jumps
30 wallballs
*Partners alternate movements.

 

Time Cap: 25 minutes

 

Rx

24″/20″ Box Jump
20/14 WallBall to 10′ Target

 

Scale

24″/20″ Box Jump
(Step ups will be allowed in the scaled division)
16/12 Wallball to 9′ Target

WOD 2:  Calories + Max!

 

Rx

Partners have 4 minutes to bike for max calories on AirDyne immediately following they have 8 minutes for both athletes to establish a 3 rep max Overhead Squat.

 

Scale

Partners have 4 minutes to row for max calories on Concept 2 immediately following they have 8 minutes for both athletes to establish a 3 rep max Front Squat.

 

*Weight lifted can only increase.  Once a weight has been lifted, you cannot decrease weight on the bar.

WOD 3:  DETAILS TBA

 

Rx

Chest-to-Bar Pull-ups, Sled Pushes, Squat Snatch, Rope Climps

 

Scale

Burpees, AirDyne, Deadlifts, Dumbbell Clusters

HEATS


author: CrossFit Uncommon

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