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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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WEDNESDAY 9/19

September 19, 2012 By CFSI Leave a Comment

BASICS:

30 seconds of work

30 seconds of rest

x 5

at each station

– Burpees

– Wall Balls

– Ring Rows

– Ball Slams

 

CROSSFIT:

STRENGTH:

On the minute for 10 minutes

– 1 Snatch Pull + 2 Power Snatches + 3 Squat Snatches

 

WOD:

20 minute AMRAP:

1000 meter run

then: Try to complete as many rounds of this in the remaining time

10 Burpee box jumps (24/20)

15 Kettlebell swings (53/35)

20 Abmat Sit ups

Filed Under: WOD

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