Location: Aquatic Complex

//Rx

50-40-30-20
single arm alt. DB snatches (50/35)
In n outs – 50yd swim between (2 swimmers)

//Scaled

40-30-20-10
single arm alt. DB snatches (50/35)
In n outs – 50yd swim between (1 person)

1 Marina Outrigger
2 mosDEF DEEP END FITNESS
3 Too Blessed To Be Stressed TRIBE FUNCTIONAL FITNESS
4
1 Go Frog Yourself EASTVALE ATHLETICS
2 Respect the Time Cap CROSSFIT SYNAPSE
3 Snatch Adams LA PUENTE CROSSFIT
4 Krusty Krew 2 CROSSFIT ION STRENGTH AND CONDITIONING
1 Baby Seal PARADISO CROSSFIT
2 La Amistad
3 Fresh Off The Boat CROSSFIT FORTIUS
4 Sigh-naps CROSSFIT SYNAPSE
5

Location: Aquatic Complex

//Rx

ME calorie row – Event 1 and 2 will run at the same time. Team positions may switch up ALL positions as needed until time cap is reached. *20 min

 

//Scaled

ME Row for calories – Event 1 and 2 will run at the same time. Team positions may switch up ALL positions as needed until time cap is reached.
*20 min

1 Marina Outrigger
2 mosDEF DEEP END FITNESS
3 Too Blessed To Be Stressed TRIBE FUNCTIONAL FITNESS
4
1 Go Frog Yourself EASTVALE ATHLETICS
2 Respect the Time Cap CROSSFIT SYNAPSE
3 Snatch Adams LA PUENTE CROSSFIT
4 Krusty Krew 2 CROSSFIT ION STRENGTH AND CONDITIONING
1 Baby Seal PARADISO CROSSFIT
2 La Amistad
3 Fresh Off The Boat CROSSFIT FORTIUS
4 Sigh-naps CROSSFIT SYNAPSE
5

Location: Aquatic Complex

//Rx

100 back squats (155/105)
100 yard swim (2 people swimming 50yd at the same time)
100 front squats (135/95)
100 yard swim (2 different people swimming 50yd at the same time)
100 OHS (95/65)

 

//Scaled

100 back squats (95/65)
100 yard swim (50yd each; 2 people)
100 front squats
100 yard swim (50yd each; 2 people)
100 OHS

*15 min

1 Marina Outrigger
2 mosDEF DEEP END FITNESS
3 Too Blessed To Be Stressed TRIBE FUNCTIONAL FITNESS
4
1 Go Frog Yourself EASTVALE ATHLETICS
2 Respect the Time Cap CROSSFIT SYNAPSE
3 Snatch Adams LA PUENTE CROSSFIT
4 Krusty Krew 2 CROSSFIT ION STRENGTH AND CONDITIONING
1 Baby Seal PARADISO CROSSFIT
2 La Amistad
3 Fresh Off The Boat CROSSFIT FORTIUS
4 Sigh-naps CROSSFIT SYNAPSE
5

Location: Aquatic Complex

//Rx

60 push press (155/105)
30 touch n go’s
40 push press
20 touch n go’s
*10 min

 

//Scaled

60 push press (115/85)
30 touch n go’s
40 push press
10 touch n go’s

1 Marina Outrigger
2 mosDEF DEEP END FITNESS
3 Too Blessed To Be Stressed TRIBE FUNCTIONAL FITNESS
4
1 Go Frog Yourself EASTVALE ATHLETICS
2 Respect the Time Cap CROSSFIT SYNAPSE
3 Snatch Adams LA PUENTE CROSSFIT
4 Krusty Krew 2 CROSSFIT ION STRENGTH AND CONDITIONING
1 Baby Seal PARADISO CROSSFIT
2 La Amistad
3 Fresh Off The Boat CROSSFIT FORTIUS
4 Sigh-naps CROSSFIT SYNAPSE
5