WOD

AMRAP 30

20/14 Cal Row

1:00 Suitcase Hold

20/14 Cal Bike

1:00 Hollow

...or...

5 Sets each

Every 3:00

:20 Bike SPRINT

1:00 Hollow during your rest

Every 3:00

:30 Row SPRINT
1:00 Suitcase during your rest

AMRAP 3 x6

Run 200m

10 Push Jerks 185/125

AMRAP C2B

Rest 1:00 between rounds

6 Rounds NFT

1 Squat Clean

2 Front Squats

1 Hang Squat Clean

1:00 Side Plank

12 Weighted Box Step Ups 20/16

3 Rounds

2:00 Work/2:00 Rest

20/14 Cal Bike

AMRAP KB Swings 70/44 in remaining time

3 Rounds

2:00 Work/2:00 Rest

20/14 Cal Row

AMRAP TTB in remaining time

20-15-10-5

DB Snatch 70/40+

Burpees

Goblet Squat 70/40+

Burpees

Every :30 x10

1 Snatch AHAP

Rest 3:00

Every 1:00 x5

50m Farmer's Carry

Rest 3:00

Every 2:00 x5

SPRINT 200m

AMRAP 3

4 Strict Pullups

6 Lunges 53/35

8 KB Swings 53/35

Rest 1:00

Repeat for 4 Total Rounds

EMOM 24

1: Bike

2: Ski

3: Row

*Start with a set number of cals, each round must increase by 1. (Work backwards- final round is 7 calories more than your starting point.)
**Completing the workout as written is Rx. Score is the number of calories in your final round.

8 Rounds

5 Push Press 175/115

10 TTB

15 Plate Rows

Rest :30

Every 2:00 x10

10-9-8-7-6-5-4-3-2-1

Back Squats AHAP

*30 DU's per round

10BS30DU...then rest until 2:00

9BS30DU...then rest until 4:00

8BS30DU...then rest until 6:00

...until the round of 1BS30 DU's is complete...

HOURS

Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040