Wod #1

AMRAP 12

*Partners alternate full rounds

50' DB Front Rack Walking Lunge

5 DB Squat Cleans

50 Double Unders


Rx = 50/35's

Scaled = 35/20's, Single Unders

Wod #2

For Time (4 Minute Cap)


Rx

Partner 1

6 Sand Bag Cleans 150/100

25 Toes To Bar

6 Sand Bag Cleans 150/100

Immediately into... 

Partner 2

25' HS Walk

12 Ring Muscle-ups

25' HS Walk


Scaled

6 Sand Bag Cleans 100/75

25 Hanging Knee Raises

6 Sand Bag Cleans 100/75

Immediately into...

Partner 2

150' Farmers Carry 70/53

12 Toes to Ring

150' Farmers Carry 70/53


Wod #3

5 Rounds For Time (10 Min Cap)


Rx

20 Chest-To Bar Pullups

10 Box-Facing Burpee Box Jump Overs 24/20"


Scaled

12 Pull-ups

10 Box-Facing Burpee Box Jump Overs 24/20"


*Partners may split reps any way.

Wod #4

AMRAP 4


Rx

40 Shoulder to Overhead 155/105

10 Rope Climbs (15' Ascent)


Scaled

40 Shoulder to Overhead 95/65

Max Cal Row in Time Remaining

*The tie-breaker is the amount of time it takes to complete the shoulder to overhead

Wod #5

8 Rounds For Time

*Partners alternate full rounds


Rx

10/8 Cal Assault Bike

8 Power Snatch

*Rounds 1-4 (115/75), Rounds 5-8 (135/95)


Scaled

10/8 Cal Assault Bike

8 Ground to Overhead

*Rounds 1-4 (95/65), Rounds 5-8 (105/75)

Sat, March 14, 2020 7:00 AM - 5:00 PM Eastern Standard Time
CrossFit Conation
40 Rabro Dr, Hauppauge, New York, United States
GH
Greg Hotzoglou
Greg is an 8 year CrossFit veteran.  He is the owner and head coach of CrossFit Conation in Hauppauge, NY.  Greg is a competitive CrossFit athlete who is passionate about giving back to the community he loves.

@conacoachgreg

KA
Kate Alcorn
Operations Manager and Coach

@kate_alcorn

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