Saturday 9/22/12

FITNESS
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
40 Burpees
30 Box Jumps (24″/18″)

PERFORMANCE
A. Strength Program
B. 12 minutes AMRAP of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders

CROSSFIT TEAM
A. 4 minutes AMRAP of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.
Rest exactly 8 minutes, and then:
B. 4 minutes AMRAP of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.
Rest exactly 8 minutes, and then:
C. 12 minutes AMRAP of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders

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One thought on “Saturday 9/22/12

  1. William A. Reed says:

    A.) Strength Program (Advanced)
    B.) 12 minutes AMRAP of:
    250 Meter Row
    25 Kettlebell Swings (32/24 kg)
    50 Double-Unders

    2 rounds + 250m row + 18 KBS. (32kg)

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