Saturday 190607

CrossFit Logic – CrossFit

Naughts & Crosses (No Measure)

400m Run

2 Tag Teams

Med Ball Naughts & Crosses

*5 burpees to the losing team

A: Clash on Coast 19.1 – Concrete Boots (AMRAP – Reps)

Team of 4

AMRAP in 12 minutes:

Dumbbell OH Squats 22.5/15kg

Run 400m

– On 3-2-1 go, one team member will commence squats while the other three will run 400m.

– Only one team member will squat at one time.

– Once the squatting team member relinquishes their position to another squatter, they must run 400m before performing any more squats.

– There is no minimum or maximum number of squats per effort.

– There is no requirement to swap arms in the OHS

– The team may share the workload however they see fit.

– RXD team complete Single dumbbell Overhead Squats 22.5kg/15kg

– Scaled team completes goblet Squats 22.5kg/15kg

– Member must complete 400m run when changing over with another member.

Scale: OH Squat> Goblet Squats 22.5kg/15kg, Run > Row

B: Clash on the Coast 19.2 – Ripper Chipper! (Time)

Team of 4

For time:

30 Synchronized Shuttle Runs 25m (out & back = 2 reps)

60 Synchronized Thrusters 60/40kg (40kg/25kg)

90 Synchronized Dumbbell Snatch 22.5/15kg (15/10kg)

120 Toes to Bar/Knee raise

* Synchronized reps completed 1 pair at a time.

* Toes to bar completed 30 at a time.

* No dumping

Cap: 12mins