CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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September 9, 2017

8/9/2017

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​A. Warm Up
Coaches Choice
Mobility. Activation and Movement Prep

Scoring: Not Scored


CrossFit Games Open 14.4 Pyramid

B. 30 minute AMRAP of Rowing, Toes to Bars, Wall Ball Shots, and more
​As Many Rounds and Reps as possible in 30 minutes:
In teams of 3
  1. 60 Calories of Rowing
  2. 50 Toes to Bars
  3. 40 Wall Ball Shots @ 20/14 lbs
  4. 30 Cleans @ 135/95 lbs
  5. 20 Chest-to-Bar Pull-Ups
  6. 30 Cleans @ 135/95 lbs
  7. 40 Wall Ball Shots @ 20/14 lbs
  8. 50 Toes to Bars
  9. 60 Calories of Rowing
  10. Run 400 meters

Coach's Notes:
Divide reps as you see fit. Minimum requirement for each movement is 5 repetitions for each team mate... Run as a team RX+ is Muscle Ups Ring or Bar
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