CrossFit Northland Kansas City KCI  

CrossFit Northland Kansas City

 

STRENGTH ENDURANCE(in partners of two)

AMRAP in 6 minutes

-5 reps a piece of Clean & Jerk 115# / 75#

One bar to share between the two.

I Go. You Go.

WOD

Complete For Time 3-6-9-12-15-18-21 rep rounds of

-Wall ball shots 20# / 14# to a 10' / 9' marker -KB Swings 53# / 44# -Box jump 24" / 20"

Each round for each movement MUST be done unbroken. Athletes do 3 reps unbroken rest then do the next 3, then the next 3, rest in between those movements. Start round of 6 reps rest the next 6 of next movement, rest. If you only do three of the next and break you must start that movements round of six not all three of the round of six.

20 Minute Cap

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