EVENTS - Keating CrossFit New Year Challenge - Saturday, January 17

EVENT 1   8am-10:00am

 

“Jackie” – 10 min time cap                                         Scaled:

1000m row                                                                  1000m row

50 thrusters (45lb BB for men and women)                 30 BJ (20”/24”) – step ups ok

30 pullups                                                                   50 S2O/H (35/45)

 

15 min transition 10:00-10:15am

 

EVENT 2  10:15-12:00 noon

10 min AMRAP

Barbell Complex at 75/115                Scaled: barbell at 55/75

5 D/L

5 H.Cl

5 Fr. Sq

5 S2O/H

5 B. Sq

 

LUNCH: 45min 12:00-12:45pm

 

EVENT 3 & 4  12:45-2:15pm

 

5 minutes for

1 rep max thruster

 

1 Min. Transition

 

2 min to accumulate max reps DU     Scaled: single skips

 

15 min transition 2:15-2:30pm

 

EVENT 5  2:30pm-5pm                                    Scaled:

15 min AMRAP                                              15 min AMRAP

10 Dips                                                         15 Burpees with a jump onto a plate

10 Wall Ball                                                  15 Air Squats, butt touches the med ball

10 HR Pushups                                             15 Med Ball Situps (14/20)

10 BJ                                                  

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