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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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  • WOD
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  • Facility
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Monday 12/10/12

December 10, 2012 By CFSI Leave a Comment

Basics

Movement of the day:

Front Squats: 5×5

WOD

4 RFT

  • 20 Wall Balls
  • 15 Sit-ups
  • 10 Burpees

CrossFit

Snatch warm-up and practice with 15lb bar

AMRAP in 7 minutes:

  • 20 Cleans (85lb/53lb)
  • 20 Cleans (135lb/73lb)
  • 20 Cleans (175 lb/93lb)
  • 20 Cleans (220lb/113lb) If you reach 20, keep going for remaining time

Rest 3 Minutes…then

8 minute AMRAP

  • 8 Box Jumps (30/24)
  • 8 Burpees
  • 8 Kettlebell Snatches (45/35)

Cash Out: 400 meter Farmer’s Carry (2 x 55lb/2 x 35lb) followed by 800m run

 

Filed Under: WOD

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