21 Apr 2018 – CrossFit Golf

WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 – 12.30 pm)

CrossFit Golf

Complete 18 rounds x 1 minute on : 1 minute off

Row for distance

Eagle = 335/295m
Birdie = 320/280m
Par = 300/265m
Bogey = 280/260m
Double bogey = 260/235m

* Winners of each class receive a special prize!
** Courtesy of RowingWOD


Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Build to a 3 rep max

A2) Clean & Jerk: 3 x 3 @ 80%

B) Conditioning

In teams of 2, 15 minute AMRAP:
15/10 Calorie row
Max rep muscle-ups

* Partner 1 completes a 15 calorie row, then as many muscle-ups as they can.
*  When partner 1 comes off the rings, partner two begins their round
* Your score is the number of muscle-ups completed


C) Skill Work