10 Almeida St
East Providence, RI 02914
(401) 438-0637

South Coast – Internal Throwdown

February 10, 2017

INTERNAL THROWDOWN
Hosted at CrossFit East Providence
10 Almeida Ave East Providence, RI
Parking will be in any legal location on Almeida Ave and John Medeiros Way
(all classes postponed till next week due to the competition)

WOD 1
AMRAP 11
Max Calorie Row + Max Rounds of
10 Clean and Jerks
10 Burpees over the bar
Partner 1: starts on the barbell and partner 2 starts on the row. Once partner one is finished with the 10 clean and jerks and 10 burpees then you will switch off the rower. You must witch after every round of the barbell and burpee couplet. Score is max calories + max reps of clean/jerks + burpees.

L3- (135,95)
L2- (95,65)
L1- (75,45)

WOD 2
“Giant Chipper”
AMRAP 12
100 Wall balls
80 Box Jump Overs
60 Kettlebell Swings
Max Heavy Bag Thrusters in remaining time

L3- WB (20,14) BJ (24,20) KB (70,53)
L2- WB (14,10) BJ/Step up (20,16) KB (53,35)
L1- WB (10,6) BJ/STep up (16,12) KB (35,20)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text