CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

10/28/17 C4506 "Round for Round"

October 27, 2017

WU Coach Led 0:00-10:00

 

BACKBONE 10:00-25:00

"Pumping Back Squats"

1x10 @ Bar

1x10 @ 30%

1x12 @ 40%

1x12 @ 50%

1x12 @ 60%

 

GENERATOR 25:00-55:00

"Round for Round"

(30min CLOCK)

 

0:00-10:00 

10 Rounds

20 DU / 10 SSD / 40 Singles

10 T2B / 10 K2E

 

10:00-20:00 

10 Rounds

20 Air Squats

10 HSPU (any style)

 

20:00-30:00 

10 Rounds

12 Bar SDHP @ 20% DL (Avg. of Partners)

1 Rope Climb (Legless if you can)

 

**** One partner works at a time and must complete a full round before partner two can start. Each group has 10 TOTAL Rounds to complete with a 10min Cap. If you finish early, you rest for the remainder of the 10 minutes.****

Share on Facebook
Share on Twitter
Please reload