Frick & Frack

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Burt (35 minute hard cap) (The clock will be counting up)
5 rounds for time
15 Hang power snatches (75,50) 
15 Box facing burpee jump overs (24,20)
15 Wall ball shots (20,14)
400m run 

*Scaling this workout.  Choose a load that you can do the snatches in to sets or less.  Choose a box height that you are confident jumping to.  Choose a wall ball weight and wall height where you can complete the reps in 2 sets or less.

Option 2:
4 rounds for time
15 Hang Snatches(65,45)
15 Burpee box jump overs (24,20)
15 Wall ball shots (20,14)(10′,9′)
400m run 

Option 3:
3 rounds for time
15 Hang Snatches (45,35)
15 Burpee box jump overs (20,12)
15 Wall ball shots (14,10)(9′ target)
200m run
Scale loads as needed. 

Endurance and stamina:
For time
1000-900-800-700-600-500-400-300-200-100 Row
20-18-16-14-12-10-8-6-4-2 Burpees over the rower

CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Click here to register for this event

Click here to volunteer for this event