WOD November 11, 2016 at 08:01PM

Saturday

9am Reloaded. Beach At A1A

10am CrossFit

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Saturday

CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Metcon

Metcon (Time)

For Time:

400M Run

50 Russian KBS 53/35

200m Run

25 Russian KBS 53/35

400m Run

50 1 arm KB Push Press 53/35 (25/arm)

200m run

25 1 arm KB Push Press 53/35

400m run

50 calorie row

200m run

25 calorie row

400m run

50 box jumps

200m run

25 box jumps

Saturday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Behind The Neck Jerk (1-1-1-1-1-1-1)

Overhead Squat (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

For time:

Run 400m

50 Push Press 45/33

Run 400m

50 Front Squats 45/33

Saturday Partner WOD

CrossFit 262 – CrossFit

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Metcon (Weight)

Find Max (Total with Partner)

-Hang Squat Clean

-Hang Power Clean

-Jerk

Metcon (Calories)

15min AMRAP of:

Cal Row &

-15 Burpees

-20 Push-ups

-25 Sit-ups

-30sec Handstand Hold

-35 Air Squats

-40 Russian Twists (20/14)

-45sec Hang From Bar

-50 Double Unders

BeachWOD

CrossFit A1A – RELOADED

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Metcon (AMRAP – Rounds and Reps)

25 Air Squats

200m Run Backwards to lifeguard stand

walking lunge to water

20 Burpees

200m Swim

10 Uphill situps

Bear Crawl To start