11.16.19 - Saturday | CrossFit 312

11.16.19 – Saturday

STRENGTH 8am

See Platform whiteboard Day 3

CROSSFIT/101 9am

Row 2K (each in 500 increments) buy in then..
Teams of 2, 5 RFT:
5 Snatch (135/95)
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
Rest 3min
Notes:
Only 1 row buy in then work is done follow the leader style with Partner A beginning with 1 Snatch and once complete, moving on to 10 Pull-Ups while Partner B can begin the Snatch, no passing
-Once Partner B is done with their air squats, both partners will rest 3min before beginning the next round.

CROSSFIT 10am

Team of 4, AMRAP 20 at 4 stations:
(1) 5 Front Squats (155/105) + 3 Ring Muscle-Ups + 20/15 Cal AD
(2) 250m Row + 15 HSPUs
(3) 50 KBS (55/35)
(4) Rest
Notes:
-Each team member starts at different stations, no passing, must wait for the next station to clear before proceeding
-Score total rotation through segments

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.