THURSDAY 150430

Complete Four Rounds:

On a 4:00 Running Clock,

400 Meter Run or 400 Meter Concept 2 Row
21 Kettlebell Swings
As Many Repetitions as Possible (AMRAP) of Double Unders or Weighted Jumps

Note: The 4:00 running clock begins at the start of the run. Rest up to 4:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s weight is up to 35lb. Advanced Athlete’s should use the Double Under skill. Your score is the total number of Weighted Jumps or Double Unders achieved each round. If you use the Double Under skill, each repetition counts as two points for your score. Compare todays effort to August 11, 2014, February 13, 2015 and March 5, 2015.

StephHammer

Steph “The Hammer” Hammerman coaches the 6AM Warriors

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Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 5 – Technique Review

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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