Call/Text: (772) 285-4317        Info@Crossfitepidemic.com        CFE Facebook Page
Ashley B

CF-010616

CF-010616
Time-Rx2+
Core work (10min)
5 rounds-
30sec Weighted Low Plank
30sec Flutter Kicks
30sec Side to Side Jackknifes
30sec REST

WOD-
For time: *25min cap*
Buy in- 600m run/row/ assult bike 33/27 cal
5 rounds:
10 Power Snatch
20 Back Rack Lunges OR Back Rack Step Ups to 15in box
Cash out- 600m run/row/ assult bike 33/27 cal
Rx:95/65 Rx2:75/55 Rx+:3 rnds @ 135/95
BC-010616
Time
Core work (10min)
5 rounds-
30sec Low Plank
30sec Flutter Kicks
30sec Side to Side Jackknifes
30sec REST

WOD-
For time: *25min cap*
Buy in- 600m run
5 rounds:
10 DB Snatch (alt)
20 DB Lunges held at sides
Cash out- 600m run

Ashley B

CF-010515

Reps-Rx3+
Warm Up-
3x20Sec - Power Clean, Front Squat, Push Press

Strength:
EMOM X 10min: 1 Pause Front Squat + 1 Front Squat @ 75% **add 1 more Squat if you can =)*

or

Endurance:
EMOM x 10min: 100m Run + 3 Front Squats @ 50%
**Shorten run if not getting back in 30sec**

WOD: (18min total)
AYCE-
3min- Squat Cleans
2min- Box Jumps
1min- S2OH
3min Box Jumps
2min- S2OH
1min- Squat Cleans
3min-S2OH
2min- Squat Cleans
1min Box Jumps

Rx:165/115/24in Rx2:135/95/24in Rx3
:115/75/20in

Rx+ 205/135/30in
BC-010516
Reps

Warm Up-
3x 20Sec -Air Squat, Sit Up, Push Up


Endurance:
EMOM x 10min: 100m Run + 7 Air Squats
**Shorten run if not getting back in 30sec**

BC-WOD: (18min total)

As Many Reps As Possible:
3min- KBS
2min- Box Jumps/Step Ups
1min- DB Push Press
3min Box Jumps/Step Ups
2min- DB Push Press
1min- KBS
3min- DB Push Press
2min- KBS
1min Box Jumps/Step Ups