Spartan Race – June 20th
In Cowboys (AT&T) Stadium on June 20th. 3+ miles with 15+ Spartan and Stadium-specific obstacles. Let’s get a team together.
1 Day Oly Weightlifting Seminar – Sat, Jan 31
-9AM – 4PM (at the latest)
-$40 for Members / $80 for Non-Members
-Email crossfitwylie@gmail.com to register.
Whole Life Challenge
Starts Jan 17th! Friends, Family, Facebook Friends, Anyone can join the CrossFit Wylie WLC Team! CLICK HERE TO REGISTER – share this link with your friends too!
WOD
Strength
Three sets of:
Bent Over Row x 6-8 reps
Russian Kettlebell Swings x 15-20 reps
Turkish Get-Up x 2 reps each arm
Conditioning
In teams of two:
Alternate every 5 reps, completing AMRAP in 5 minutes of:
Clean and Jerk (135/95)
-then immediately into-
Alternate every 15 reps, completing AMRAP in 5 minutes of:
Abmat Situps
-then immediately into-
Alternate every 15 Calories, completing AMRAP in 5 minutes of:
Row for Calories
Larger classes (14+) may require to shuffle the order. Everyone needs to start on the clean & jerk, but it is fine to change the situp-row order.