Teams of 3 work to accomplish the following:
As many meters and reps as possible in 9 minutes of:
Row for max meters (rotate every minute)
Max Russian KB Swings (rotate every minute)
Two athletes will work at a time. One will row for max meter in one minute, one will perform max Russian KB Swings in one minute, and one will rest. Score is total meters and swings.
Rest 3 minutes…
As many complete rounds and reps as possible as a team in 9 minutes of:
7 Box Jumps (24/20)
12 Power Snatches (75/55)
Athletes rotate as needed. Team members pick up where the previous athlete left off in the rep scheme.
Rest 3 minutes…
Complete as many rounds and reps as possible in 9 minutes of:
90 Deadlifts (225/155)
90 Burpees
Complete as many double unders as possible in time remaining.
Each team will can have two members working at a time. You work on both exercises at the same time as long as only two team members are working. Once all reps of each are completed, all 3 team members can double under at the same time. Score is total sum of double unders completed.
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“Regionals” from CrossFit West Santa Cruz
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Easter Weekend Schedule:
Good Friday
9:oo am-Easter Weekend Throwdown (CrossFit WOD)
4:30-NO Class
5:30-NO Class
Saturday
9:00am CrossFit WOD (Open Gym)
“Jesus said to her, ‘I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.'”~John 11:25-26
Ashley, Zack L., and I 3507 total
Thanks for the link love! Glad you enjoyed Avery’s article as much as we enjoy having her as a coach at our gym.
Matt, Megan and I= 3219 total