Great Woods CrossFit – CrossFit
Performed with a partner, one rowing 10 calories and the other performing one of the assigned movements. After both partners have completed a row and the first movement, repeat the cycle until each partner has completed four-10 meter rows and completed all four of the movements.
Box Jumps (Step-Down)
Shoulder Press (empty barbell)
Kalories 4 Kids (Calories)
In teams of 2, Row as many calories as possible in 10 minutes.
Partners can switch as often as they choose.
Metcon (AMRAP – Reps)
In teams of 2, complete as many reps as possible, as quickly as possible.
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to row 250 meters. Starts with one partner rowing and the other on one of the assigned movements. The “non-rowing” partner will complete as many repetitions of the movement as they can until their partner completes row and they switch roles. After both partners have completed a row and the first movement, the cycle repeats until each partner has completed four 250 meter rows and completed all four of the movements.
Thrusters, 45/35 lbs
Kettlebell Swings, 53/35 lbs
Wall-Ball Shots, 20/14 lbs
Box Jumps, 24″/20″
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties. 60 seconds/2 = 30 reps)