OPS PEGASUS - JAKARTA

CrossFit Equator 

Team WOD With Havoc + Oka 

150 Power Clean 135#

150 Burpee Over Bar

150 Thruster 135#

150 Box Jump Over 24"

- 7:58

- 14:59

- 31:23

- 39:13

MURPH

Last Day @ CT Hub 2

"Murph"

Partner With Marilyn

- 37:11

TABATA + BACK SQUAT + SNATCH COMPLEX

Alternating Tabata

Burpee

DU

7/7/7/7/5/6/6/5 = 50

35/40/40/39/32/30/37/39 = 292

Total = 342

Back Squat

285# x 1 x 2 

305# x 1

Hang Snatch + Snatch 

157# x 1 x 2

HANG CLEAN + CLEAN + JERK + ME COND

Hang Clean + Clean + Jerk 

177# x 1

197# x 1

217# x 1

228# x 1 PR

10, 8, 6, 4, 2 MU

50, 40, 30, 20, 10 WallBall 10Kg

- 17:14

CLEAN & JERK + PARTNER WOD

Hang Clean + Clean + Jerk 
187# x 1 x 3


Partner WOD with Doc MY

Teams Of 2

10 Rds

7 Hang Squat Clean 95#

10 Ring Dip

10 Rds

7 Thruster 95#

10 Pull Up

- 11:30

- 18:07

OHS + AMANDA

OHS 1RM

227# - 247# - 258#

Amanda - 8:51 

CLEAN COMPLEX + HEAVY MET COND

Hang Clean + Clean + Jerk 

177# x 1

197# x 1

217# x 1

15, 10, 5 Front Squat (Ground)

165# - 185# - 225#

AES 200m + 30 DU

- 10:18

DT

DT 

- 12:46 

PARTNER WOD

Partner WOD With Adele (Kai / Alex)

400m

100 TTB

400m

100 WallBall 12Kg

400m

100 KBS 32Kg

- 25:58

DEADLIFT + HEAVY MET COND

DeadLift

327# x 3

347# x 3

5 Rds

7 DeadLift 275#

10 Burpee Over Bar

- 7:42

FRAN

FRAN

- 4:03

MET COND + SNATCH BALANCE

10, 8, 6, 4, 2 MU

50, 40, 30, 20, 10 DU

- 10:46 PR

Snatch Balance

177# x 2

197# x 2

217# x 2 x 2

CLEAN COMPLEX + MET COND

Clean + 2 Jerk 

197# x 1 x 3

217# x 1

237# F

4 Rds

3 Mins AMRAP

3 Clean & Jerk 135#

6 Push Up

9 Squat

Rest 1 Min

- 4 Rds + 1 CJ

- 3 Rds + 6 Squat

- 3 Rds + 2 CJ

- 3 Rds + 1 CJ

PARTNER WOD

Partner WOD With Adele

Teams Of 2

10 Rds

15 Thruster 95#

12 Burpee Over Bar

(20 Mins Cap)

Then

7 Mins = 5RM Front Squat (Ground)

- 18:45

- 227#

SNATCH BALANCE + ISABEL

Snatch Balance

217# - 237#F - 237# 

Isabel 

- 4:26 PR

CLEAN & JERK + MET COND

Clean & Jerk 

217# x 1 x 3

4 Rds

3 Mins

5 MU + AMRAP Back Squat 155# (Ground)

- 27 

- 22

- 20

- 13

Total = 82

KAREN

Snatch 

177# x 1 x 4

188#F

Karen

- 6:57

CROSSFIT LEVEL 1 - BEIJING

CrossFit Level 1 

10, 8, 6, 4, 2 Jerk 155#

AES 20 Russian Swings 32Kg

- 8:31