Spencer
Workout of the Day
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 4 reps at 82%
After each set: 18/14 Push-ups
B.
“The Horn”
Last done: 1/4/16
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)
Rx+ 30 / 20
10 Things That Happened to Me When I Started CrossFit Almost Every Day For A Month | Pop Sugar
CrossFit Forte Partner Competition Event 3B:
Rx Division:
80-60-40 rep rounds of Double-unders Relay Style
When Partner B completes the 400m sprint during 3A, Partner A will proceed to complete 80 double-unders. When Partner A completes 80, Partner B will then complete 80. When Partner B completes 80, partner A will proceed to complete 60. Continue this sequence until each partner has completed 80, 60, and 40 reps of double-unders.
Here’s the kicker: The set of 80 must be done in multiples of 40. If not done in sets of 40, a penalty of starting back at the closest 40 will be applied. For example, if the athlete trips up or decides to break at rep 38 out of the 80 double-unders, they must start back over at 0. Another example, if the athlete trips or breaks at rep 78 out of the 80 double-unders, they must start back at 40. However, if the athlete decides to break at rep 40, they will start back again at 40.
For the set of 60, sets must be done in multiples of 30. And for the set of 40, sets must be done in multiples of 20.
Scaled: TBD