7-24

-buy in (3 rounds)

20-jumping jacks

10-push-ups

5-air squats
-skill/strength(10 min. E2mom)

5-back squats
-W.O.D.( 2017 Crosstown Throwdown “Numero Uno”

MEN/WOMEN OPEN RX’D MEN/WOMEN MASTERS 35-39:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Bar Muscle Ups
6 Deadlifts (275/185)
MEN/WOMEN MASTERS 40-49:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Bar Muscle Ups (Men)/9 Chest To Bar (Women)
6 Deadlifts (275/185)
MEN/WOMEN OPEN SCALED:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Jumping Pull-Ups
6 Deadlifts (185/125)
MEN/WOMEN MASTERS 50-59:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Pullups (Men)/9 jumping pull ups (Women)
6 Deadlifts (185/125)
MEN/WOMEN MASTERS 60+
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Pull-Ups (Men)/9 Jumping Pull-Ups (Women)
6 Deadlifts (155/105)
MEN/WOMEN TEENS
10 Minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Chest To Bar Pull Ups
6 Deadlifts (185/125)
Click HERE to upload movement standards and to grab a printable score card
Advertisements
-cash out 

1 min. -bar hang

Roll/stretch

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: