Thursday, 12/10/20

Posted by CrossFit Martha's Vineyard on December 9, 2020
Posted in: Uncategorized. 
Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
Teams of 3
20 min AMRAP
30 Strict Pull-Ups
40 Strict Press (75/55)
50 Back Squats 

Back Squat weight:
round 1: 155/105
round 2: 185/125
round 3: 205/145
round 4: 225/155
round 5: max reps at 245/165

Option 2:
20 min AMRAP
12 Double DB Curls (30/20)
12 Double DB Rollback Tricep Extensions (15/10)(video)
12 Double DB Reverse Lunges (50/35)(DB's at sides)
12 Double DB Squats (front rack)
*every 4:00 run 200m (at 4:00,8:00,12:00,16:00)*