Rx+ 250-500-750-1000 m row 20-15-10-5/ arm db snatch (25/40) 20-15-10-10/ leg db lunge Rx 250-500-750-1000 m row 20-15-10-5/ arm db snatch (20/35) 20-15-10-10/leg db lunge Sc 150-300-500-750 m row 18-13-9-3/ arm db snatch ( 10/20) 18-13-9-3/ leg db lunge
Friday, July 18th, 2014. "Three's a Crowd" (Partner WOD teams of two) Using only one MED Ball, divide Reps and use YGIG format, athletes decide who carries med ball during run each round. Cash In: 100 Med Ball sit ups 4RFT 50 Med Ball Cleans to Wall Ball 400m Med Ball run Cash Out: 100
Tuesday, July 15th, 2014 "Four Realzzz" 4min AMRAP 200m run 8 Chest to bar pull ups (RX+) Pull ups (RX) Rack Row (SC) 1 MIN REST 4min AMRAP 10 Back Rack Lunges (RX+: 155/105, RX: 135/95, SC: 95/65) 8 Back Extensions (RX) Supermans (SC) *repeat for a total of two rounds each*
Located in Oviedo, just minutes away from the University of Central Florida, CrossFit Country is a state-of-the-art fitness facility constructed to maximize the training experience for athletes and individual of all ages. With almost 20,000 square feet of workout space, this is the largest facility in Central Florida, if not the largest in the United States.