CrossFit Martha's Vineyard

Start today and stop wasting your energy on regret

WOD:

Option 1:

Teams of 3

0:00 -5:00 min Front Squats

5:00 – 10:00 Calorie Row

10:00 – 13:00 Rest

13:00 – 18:00 Back Squats

18:00 – 23:00 Calorie Bike

Load increases every 30 reps

Front Squat load: Rx – (115/80)(135/95)(max @ 155/105)

                          Scaled- (95/65)(115/80)(max @ 135/95)

Back Squat load: Rx – (155/105)(185/135)(max @ 225/155)

                          Scaled – (135/95)(155/105)(max @ 165/115)

Option 2:

5 min AMRAP

750m Row

Max Medball Squat Cleans

directly into

5 min AMRAP

30 Alternating Supermans

30 Mountain Climbers

30 Banded Dead Bugs

–3 min rest—

5 min AMRAP

50/35 Calorie Bike

Max Medball Lunges

directly into

5 min AMRAP

15 Hip Extensions (video)

15 Floor2Bar Touches (video)

50 Tuck Crunches