30 Brooklyn Ave
Massapequa, NY 11758
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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
FOR TIME: (35:00 TIME CAP)
400 METER RUN WITH MED BALL (20/14)
- THEN -
100 AMERICAN KBS (53/35)
(WHILE PARTNER HOLDS HANDSTAND)
100 HAND RELEASE PUSH-UPS
(WHILE PARTNER HOLDS THE TOP OF A DEADLIFT)
100 GOBLET SQUATS (53/35)
(WHILE PARTNER HANGS FROM THE RIG)
100 BOX JUMPS (24/20)
(WHILE PARTNER HOLDS FRONT RACK POSITION)
* Both athletes perform the 400 meter med ball runs at the same time
** Reps cannot be performed until one athlete is in handstand position, @ top of deadlift, hanging from rig, etc.
*** All barbell weights are 135/95
CLEAN & JERK - 15 MINS TO FIND 2 RM
3 MIN AMRAP:
3 CLEAN & JERKS (95/65)
3 RING DIPS
- REST 1 MIN -
3 CLEAN & JERKS (135/95)
3 CLEAN & JERKS (175/125)
3 CLEAN & JERKS (215/155)
* All athletes will complete four 3 minute AMRAP's. Keep working up in 40/30 lb. increments until you are unable to proceed. If you are unable to make the 40/30 lb. jump for the next AMRAP, start back @ 95/65.
** There will be 4 scores for this WOD, rounds/reps for each 3 min AMRAP.