Announcement
9.19.15 Butterfly Pull Up Clinic @ CFML – Ardmore
9.20.15 “The Other CrossFit Total”
WOD
“Two Fingered Salute”
Teams of 2
5 x 5 Min AMRAPs
1. 10 Snatches (75,55) + 10 Box Jumps (24,20)
2. 10 Cal Assault Bike + 10 Burpees
3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14)
4. 1 Rope Climb + 100m Run
5. 10 KB Swings (55,35) + 10 Goblet Squats (55,35)
**1min rest between each AMRAP
**Partners complete full rounds at a time
**Score total rounds + reps of EACH AMRAP
5 x 5 Min AMRAPs
1. 10 Snatches (75,55) + 10 Box Jumps (24,20)
2. 10 Cal Assault Bike + 10 Burpees
3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14)
4. 1 Rope Climb + 100m Run
5. 10 KB Swings (55,35) + 10 Goblet Squats (55,35)
**1min rest between each AMRAP
**Partners complete full rounds at a time
**Score total rounds + reps of EACH AMRAP
$ Out
Have a great weekend!