Saturday September 19th, 2015

We’re all starting with the individual 5 minute AMRAP, “Luke”, for the Lift Up Autism day, then into 20 minute partner AMRAP…
CrossFit Class

“Luke”- Lift Up Autism WOD

5 Minute AMRAP: 

4 Power Cleans 155/105

24 DUs/ 48 Singles

10 Pull-Ups

20 Minute Partner AMRAP:

400m Run*

30 Lunge Steps (1-2)

40 Push-Ups

50 DUs/100 Singles

60 Air Squats

800m Run (relay style)

60 Air Squats

50 DUs/100 Singles

40 Push-Ups

30 Lunge Steps (1-2)

400m Run*
*=Both partners run the 400m

*Split work as you see fit
FIT Class:

“Luke”- Lift Up Autism WOD

5 Minute AMRAP:

4 Barbell Thrusters

48 Singles

10 Ring Rows

20 Minute Partner AMRAP:

200m Run*

30 Lunge Steps (1-2)

20 Ring Rows

80 Singles

50 Air Squats

400m Run (relay style)

50 Air Squats

80 Singles

20 Push-Ups

30 Lunge Steps (1-2)

200m Run*
*=Both partners run the 200m

*Split work as you see fit

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