Saturday Community WOD

CrossFit 611 – CrossFit

Warm-up

Coach choice

Conditioning

Metcon (3 Rounds for reps)

2 Person Teams

6:00 AMRAP

Assault Bike (Cals) + Wall Sit

(Partner 1 amraps AB Cals while partner 2 completes wall sit. Athletes switch when athlete cannot hold wall sit any longer. Score is total Cal’s)

Rest 1:00

6:00 AMRAP

Row (Cals) + Plank

(Partner 1 amraps row cals while partner 2 holds plank. Athletes switch when athlete cannot hold plank any longer. Score is total Cal’s)

Rest 1:00

6:00 AMRAP

Box Jumps (24/20) + OH Walking Lunges (45/25)

(Partner 1 amraps BJ while partner 2 completes OH plate hold walking lunges. Athletes switch when athlete cannot hold plate OH any longer. Score is total BJ’s)
Score each AMRAP separately

Round 1 = total AB Cals

Round 2 = total Row Cals

Round 3 = total Box Jumps

Mobility

Athlete choice

Tags: