CF Class:

W.O.D  20 Min Escalatiing distance

  • 250M Row
  • 25 x Lateral Jumps over rower
  • 500M Row
  • 25 x Lateral Jumps over rower
  • 750M Row
  • 25
  • 1000M Row
  • 25
  • 1250M Row
  • etc..  until the 20 Min Clock hits

Skill:   Rope Climbs tech, J, Wrap around, Legless, Seated to standiing etc...

CORE:  7 Min Clock

  • :40 on/ :20 off sec Hollow Hold
  • :40 on/ :20 off sec Superman Hold

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OPEN Athletes 17.1  20 Min Clock Complete

  • 10 DB Snatches 50/35
  • 15 x Burpee Box Jump Overs 24/20
  • 20 DB Snatches
  • 15 x BBJO
  • 30 x DB Snatches
  • 15 x BBJO
  • 40 x DB Snatches
  • 15 x BBJO
  • 50 x DB Snatches
  • 15 x BBJO

Record time after each completed 15 x BBJO

 

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