Home of CrossFit Sanctify!

Wednesday 02.19.14


Great to have you back Erik! Everyone else, expect some more "volume" in a few select classes now, haha.


A1. KB front rack/waiter's walk, 3x length of rack each arm
A2. Half kneeling MB rotational throws (DEMO), 3x10 each, quick
A3. Lateral single leg line hops (DEMO), 3x10 each leg (over and back = 1)

Notes: On A1, instead of using a single 'bell, now hold one in the front rack while the other is overhead like we've been doing. When you get to the end of the rack, switch arms and walk back.

101 & 201

With a partner, complete as fast as possible:

100 cals on AD


5 rounds (each, you may work simultaneously):
20 wall balls
30 KB swings, 24/16kg
15 hand-release push-ups


100 cals on AD

Notes: 35 minute cut-off. The AD at the beginning and end you and your partner combine to accumulate 100 cals between the two of you. However, the middle piece you each do at the same time. Though, you must both be done with the 5 rounds before you can start working on the final 100 cals.

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