Transcona CrossFit

Wednesday Oct 16, 2019

“BFF”

AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups (C2B/Jumping Pull Ups)

Fun With Jane

EMOM x 10:
8 Barbell-Facing Burpees

Olympic LIfting

A- 5 Sets: @ 70%
1 Pausing Jerk Drive
1 Jerk Drive
1 Split Jerk

B- EMOM x 10:
1 Split Jerk @ 85%

C- 5 x 3 Split Jerk Press @ 60% of Strict Press

D- 5 x 15 GHD Sit Ups w/ 1 min plank in b/w OR 5 x 30 Anchored Sit Ups w/ 1 min Plank in b/w

LiteFit

“BFF”

AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups (C2B/Jumping Pull Ups)

Fun With Jane

EMOM x 10:
8 Burpees

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