CROSSFIT LEVEL 1 - HANGZHOU

CrossFit Level 1 HangZhou with General, Simon, Typhoon

21, 15, 9

Snatch 115#

Box Jump 24"

- 8:32

NANCY

Nancy

- 18:05 (Heavy Down Pour)

DT

DT 

15:17 PR

KAREN

Karen

7:25

PARTNER WOD

Partner WOD With Kenny (Benito)

10 Rds

100m + 21 DU

10 Rds 

100m + 15 WallBall 12Kg

10 Rds

100m + 9 Burpee

- 9:18

- 24:52

- 37:14

RxD 

PARTNER WOD + BACK SQUAT

Partner WOD With Rach

20 Mins AMRAP

10 KBS 24Kg

10 Box Jump Over 24"

- 23 Rds + 3 BJO

Back Squat 

285# - 315# - 337#

CLEAN COMPLEX + MET COND

Clean + 2 Jerk 

187# x 1 x 2

207# x 1

10 Mins Ladder

3 Thruster 95#

3 C2B

6 Thruster 

6 C2B....

- Rd Of 15 + 6 OHS

MET COND

50 WallBall 10Kg

800m

50 WallBall 

- 10:33

CROSSFIT LEVEL 1 - SINGAPORE

CrossFit Level 1 with Tom + Simon

14 Mins AMRAP

7 MU

50 WallBall 9Kg

100 DU

- 2 Rds

PARTNER WOD

Teams of 2 With Kenny

10 Rds

100m

10 WallBall 10Kg

5 Ring Dip (MU)

- 13:56

CROSSFIT LEVEL 1 - BEIJING

Trainer WOD With Danny, Typhoon, General

Back Squat 

100Kg x 3 x 2

120Kg x 3

BACK SQUAT + PARTNER WOD

Back Squat 

225# x 5 x 5

Teams Of 2 With LandLord

15 Mins AMRAP

100m + 10 Burpee

- 12 Rds + 2 Burpee

PROWLERS

8 Rds

50m Prowlers (4 Plates)

18 / 14 / 15 / 17 / 22 / 26 / 52 / 23