Saturday

Announcements

Today is WORLD DOWN SYNDROME DAY!!
To help bring awareness to Down Syndrome, everyone needs to wear CRAZY SOCKS!!!
Take pics of you and your family in crazy socks, post them on social media and #downsyndromeawareness and @crossfit611
Thanks!!

CrossFit 611 – IronFit

Warm-up

Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

Single Unders

Alternating Leg Single Unders

Big Jump SIngle Unders

Double Unders

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Scap Pull-Ups

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Hanging Knee Raises

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

30 Double Unders or 10 “Single-Single-Doubles”

10 Diamond Push-ups

7 Toe 2 Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Double Unders

2 Toes 2 Bar

3 Up-Downs

*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…

(Score is Rounds + Reps)

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