637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

3/19/15

March 18th, 2015

Strength:

Pause FSQ 5 X 5

  • warm up @ 50% and 60% of 1 rm
  • Start at 70% of 1 rm
  • Go up in small increments
  • every two minutes

 

WOD:

Partner WOD (20 min AMRAP)

Partner A rows 500M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A rows 500 M Partner B does AMRAP front squats from floor until A returns. Switch and repeat.

Partner A rows 500 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A rows 500 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 20 minutes, start over and continue until 20 minute cap.

 

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