CrossFit 333 St. Charles IL 1/25

CrossFit Tri-cities 60174

CrossFit 333 St.Charles IL 2014.01.25 wod

WOD – Saturday 8 am

Teams of two

4000 meter row – one person rowing at a time

Other teammate is completing

3 rounds of

15 KB Swing American 44/26

10 Power Snatch 75/55

–       First team to finish 4000 meter row wins

 

WOD – Saturday 10 am

Teams of Two

3 shuttle runs each partner – rotate every other

100 KB swings Russian 53/35 – one working & one resting

3 shuttle runs each partner – rotate every other

80 Lunges – one person working & one resting

3 shuttle runs each partner – rotate every other

60 Abmat sit-ups – one person working & one resting

3 shuttle runs each partner – rotate every other

40 pull-ups – one person working & one resting

3 shuttle runs each partner – rotate every other

20 Burpees – both teammates complete 20 burpees, do them together at the sametime

3 shuttle runs each partner – rotate every other

–       Each team decides how they want to break up the KB swings, lunges, sit-ups, pull-ups.