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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