WOD #1A

A continuous 12 Minute clock will be used for WOD #1A and WOD #1B

RX

100/80 Calories on Assault Bike for time.


INTERMEDIATE

80/60 Calories on Assault Bike for time. 


Heavy Thruster

Both partners will have 6 minutes to establish 1RM thruster. 

The rep will begin from the rack. 

CHIPPER

*********15 Minute Time Cap********

RX

100 Deadlifts (225/155)

80 Kettlebell Swings (70/53)

60 Goblet Squats (70/53)

40 Toes-To-Bar

20 Handstand Push-Ups

*****50 Double Unders will be performed between each movement*****


INTERMEDIATE

100 Deadlifts (155/115)

80 Kettlebell Swings (53/35)

60 Goblet Squats (53/35)

40 Hanging Knee-Raises

20 Hand Release Push-Ups

*****100 Single Unders will be performed between each movement*****

WOD #1B

When WOD #1A ends, WOD #1B Begins. Teams will have the remaining time after completing WOD #1A to get as many rounds and reps as possible in WOD #1B.

RX

10 KB Clean & Jerk (70/53)

25 box jump overs

10 bar muscle ups


INTERMEDIATE

10 KB Clean & Jerk (53/35)

25 box jumps

10 pull ups


****Movements can be split up however you decide*****

Sat, October 26, 2019 8:00 AM - 3:00 PM Pacific Standard Time
Cable CrossFit
1320 N Benson Ave, Upland, California, United States
Sheriff's Athletic Federation (SAF)
A non-profit organization committed to promoting health and fitness for law enforcement and the community. 

Cable CrossFit
At Cable CrossFit we strive to create a friendly and fun environment that welcomes everyone regardless of fitness level. We are dedicated to providing world class fitness and training for our community. Professional coaching, intense workouts in a fun atmosphere will help you transform yourself both

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