140211 ~ This One Had To Come Up Eventually!
I know you are waking up to something that says 150 Wall Ball....Yes I know it's Karen...but....there is a good chance that Castro will make us complete an obscene amount of Wall Balls.....so we must practice!!
10 min dedicated MU & DU practice.
**See you coach for efficiency tips**
**Compare to 130323**
12 min AMRAP
150 Wall Balls (20/14#)
90 Double Unders
30 Muscle Ups
Rest 5 min
Partner Squat Clean & Jerk Fun!!
With a partner, AMRAP 12:
1 Squat Clean and Jerk each (185/125#)
2 Squat Clean and Jerk each
3 Squat Clean and Jerk each
4 Squat Clean and Jerk each
5 Squat Clean and Jerk each
Example - you do one cluster, your partner does one cluster. You complete 2 reps, you partner does 2 reps. Continue through the fives. ONCE YOU BOTH HAVE COMPLETE THE 5 REPS, THAT IS ONE ROUND. Start round two by having both athletes completing 1 rep and continue again.
For Max Calories Complete
Tabata Row x 8
20s ME + 10s Active Rest (keep the wheel spinning!)
Posted on Tue, February 11, 2014
by CrossFit Canuck