CrossFit – Tue, Dec 16
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.
Performance & Fitness
Skill Work (Checkmark)
Handstand and Handstand Walk Skill Work
Performance Option (AMRAP – Rounds and Reps)
AMRAPx10:00
30′ Single Arm DB Suitcase Walking Lunge (15′ out and back)
8 Alternating DB Snatch
15′ Handstand Walk*
*Every round add 15′ to the HSW. Other movements stay the same
Men’s Rx: 50# ADV: 70#
Women’s Rx: 35# ADV: 50#
Fitness Option (AMRAP – Rounds and Reps)
AMRAPx10:00
12 Alternating DB Suitcase Reverse Lunges
8 Alternating DB Snatch
1 Wall Walk*
*Every round add 1 Wall Walk. Other movements stay the same
Men’s Rx: 50#
Women’s Rx: 35#
Coach’s Notes: Every 5′ HSW counts as 1 rep. Hands must start behind the line and finish on the other side.