2017.05.20 – Spring Fling

Equity Strength & Conditioning – CrossFit

E1: Metcon (Time)

Event 1

Rx

3 Rounds (Time Cap 10 minutes)

45 Thruster (95/65)

9 Rope Climb

Modified

3 Rounds (Time Cap 10 minutes)

45 Thrusters (95/65)

45 Russian KB Swing (70/53)

E2: Metcon (AMRAP – Rounds and Reps)

Event 2

Rx

16 minute AMRAP

50 Double Under

100 Dumbbell Snatch (50/35)

50 Double Under

125 Burpee Box Over (24/20)

50 Double Under

100 Dumbbell Snatch (50/35)

50 Double Under

Active rest 250/200 Calorie Row

Modified

16 minute AMRAP

50 Single Under

100 Dumbbell Snatch (35/20)

50 Single Under

125 Burpee Box Over (24/20) Step ups allowed

50 Single Under

100 Dumbbell Snatch (35/20)

50 Single Under

Active rest 250/200 Calorie Row
Notes: one person working on the workout, one person working on the row, and one person resting. Every calorie not completed will subtract reps from final score.

E3: Metcon (AMRAP – Reps)

Event 3

Squat Clean Ladder

Rx

2 min AMRAP 135/85

15 sec transition

2 min AMRAP 155/105

15 sec transition

2 min AMRAP 185/125

15 sec transition

2 min AMRAP 205/135

15 sec transition

2 min AMRAP 225/145

Modified

2 min AMRAP 95/65

15 sec transition

2 min AMRAP 115/75

15 sec transition

2 min AMRAP 135/85

15 sec transition

2 min AMRAP 155/95

15 sec transition

2 min AMRAP 185/115


2016 Spring Fling

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