PARTNER WOD

Partner WOD With Marilyn

Teams Of 2

20 Rds

5 Bar Facing Burpee Over Bar

5 DeadLift 135#

20 Rds

5 Thruster 75#

15 DU

- 15:14

- 35:59

ELIZABETH

Elizabeth

- 9:40

HELEN

Helen

- 12:31 RxD

NASTY GALS + ISABEL

Nasty Gal

- 10:47

Rest 60 mins

Isabel

- 4:43 

BACK SQUAT

CrossFit Level 2 - Okinawa

Back Squat 

120Kg x 6

120Kg x 6

130Kg x 6

CROSSFIT LEVEL 2

CrossFit Level 2 - RCF Asia 

20 Mins AMRAP

6 Squat Snatch 40Kg

150m Hill Sprint 150m

6 Squat Snatch 50Kg

150m Hill Sprint

6 Squat Snatch 60Kg

150m Hill Sprint

6 Squat Snatch 70Kg

150m Hill Sprint

6 Squat Snatch 80Kg

150 Hill Sprint.....

- 2 Squat Snatch 80Kg

PM

4 Rds

4 D Ball Over Shoulder 50Kg

50m D Ball Walk 50Kg

15 Cal Ski Erg

SNATCH BALANCE + MET COND

Snatch Balance

187# x 2

207# x 2 x 2

10 Mins Ladder

3 OHS 95#

3 C2B

6 OHS

6 C2B

9 OHS

9 C2B........

- Rd Of 15 Completed + 14 OHS

CLEAN COMPLEX + MET COND

Hang Clean + Clean + Jerk 

187# x 1

207# x 1 x 2

3 Rds

400m

15 Thruster 135#

- 14:39 

CROSSFIT LEVEL 1 - TAIWAN

CrossFit Level 1 - CrossFit Zing 

Teams Of 2 (Vijay , General, Danny)

15 Mins AMRAP

250m Row 

10 Bench Press 115#

- 12 Rds + 10m

PROWLERS

7 Rds (4 plates)

50m Prowler + 50m Sprint 

27 / 25 / 27 / 29 / 35 / 31 / 29 / 30

SNATCH + AMANDA

Snatch 

177# x 1 x 5

Amanda 

- 9:12

NATE

NATE 

- 10 Rds