WOD
 | Mon, Jan 15 2018 |  |
| CrossFit 20180115 | On-Ramp Day 3 | 30 Cal ASSAULT BIKE |
CrossFit 20180115
(Time, Rx2)
Squat Mobility
Front Squat 5-5-5-5
E2MO2M for 16 Mins:
- odd: 10 Front Squat @ 65-70% of 1RM
- even: 10 Box Jumps (30/24 or as high as possible)
WOD: 5 Rounds
- 1 Wall Walk
- 1 Rope Climb
then 30 Cal Assault Bike (cash out)
Rx2 3 Rope Lowers or Rower cash out
| 0% |  | |  | 0% |
| Coach E | 7:48 Rx | | | Nino | 6:00 Rx2 | | | Nancy | 6:04 Rx2 | | | Emma | 6:22 Rx2 | | | Alma | 6:31 Rx2 | | | Carly | 6:42 Rx2 | | | Alycia | 7:13 Rx2 | |
|
On-Ramp Day 3
(Time,  Onboarding)
Warm-up
Skill Introduction
- Rowing
- Med Ball Clean
- Wall Ball
Partner WOD*:
3 Rounds (each)
- Row 200M
- 10 Wall Balls
*one person works while partner rests
| 0% | | | | 0% |
Planned: Tue,Dec10,2019 Tue,Mar5,2019 Sun,Feb10,2019 Tue,Nov13,2018 Mon,Oct15,2018 Sat,May5,2018 Tue,Apr24,2018 Wed,Feb21,2018 Sun,Jan21,2018 Mon,Jan15,2018 Tue,Dec5,2017 Sun,Nov12,2017
|
30 Cal ASSAULT BIKE
(Time, Cardio)
Minimum time to complete 30 calories on the Assault Bike.
| 0% | | | | 0% |
| Coach J | 0:46 Rx | 1st | | Jacqueline | 2:33 Rx | |
|
