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Monthly Archives

March 2015

16/3/15

By | Workout of the Day | No Comments

Main – CrossFit


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WOD

Metcon (AMRAP – Rounds and Reps)


Death by Thrusters on a row boat

Minute 1 – 5 Thrusters (95/65)(65/45)
Minute 2 – 250/200 m row
Minute 3 – 5 Thrusters (105/75)(75/55)
Minute 4 – 250/200 m row
Minute 5 – 5 Thrusters (115/85)(85/65)
Minute 6 – 250/200 m row
Minute 7 – 5 Thrusters (125/95)(95/75)

Continue the ladder until either movement cannot be completed in the given minute

Score is the number of full minutes completed plus the number of reps completed in the failed minute: 25m of rowing = 1 rep

Each athlete is responsible for changing the weight on their own bar.

Cashout


Coaches Choice:
5 minutes of abs