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CrossFit 646 WOD 12-7-15 Tucson AZ

6
Dec

CrossFit 646 WOD 12-7-15 Tucson AZ

CrossFit Class in Tucson Arizona

Fitness

Performance

Every 2 Minutes for 10 Minutes Every 2 Minutes for 10 Minutes working to a heavy set as form allows
3 Sumo Deadlifts 3 Snatch Balances
30 Second Weighted Plank Then Every 90 seconds for 12 Minutes working to a heavy set as form allows
Hang Snatch + Snatch
AMRAP in 12 Minutes of: Then Every 90 Seconds for 6 Minutes using 100% of max Snatch
12 Thrusters 44/30kg Snatch Deadlift w/ 2 seconds Pause at Knee + Power Position
12 Calorie Row Back Squat 10,10,10,10,10 working to 3 sets of last weeks max
15 Thrusters *This is the last week of 10’s…yay!
15 Calorie Row
18 Thrusters 10 Minute AMRAP of:
18 Calorie Row 10 Toes to Bar
21 Thrusters 10 HSPU
21 Calorie Row
Continue the pattern for multiples of 3 until time runs out Extra Cardio: 3x 1 Mile intervals on the Assault Bike with 5 Minute’s rest in between