Friday 10/21/16 - Forty Minute Friday


MAIN WOD

M-1: @0:00 AMRAP 10:00

5 Power Cleans, 205#/145#

15 Calorie Assault Bike or Row

@10:00 AMRAP 10:00

5 Muscle-Ups

200m Run

@20:00 AMRAP 10:00

5 Dumbbell Squat Snatches, (M-70,75) F-40,50)

15 Calorie Assault Bike or Row

@ 30:00 AMRAP 10:00

5 Wall Walks

200m Run

OPTIONS

Level 2

AMRAP 10:00

5 Power Cleans 70%

15 Calorie Assault Bike or Row

@10:00 AMRAP 10:00

5 Ring Rows + 5 Box Dips

200m Run

@20:00 AMRAP 10:00

5 Dumbbell Squat Snatches

15 Calorie Assault Bike or Row

@ 30:00 AMRAP 10:00

5 Wall Walks (As High As Possible)

200m Run

Level 1

AMRAP 10:00

5 Power Cleans 70%

15 Calorie Assault Bike or Row

@10:00 AMRAP 10:00

5 Ring Rows + 5 Box Dips

200m Run

@20:00 AMRAP 10:00

5 Dumbbell Snatches

15 Calorie Assault Bike or Row

@ 30:00 AMRAP 10:00

1:00 Push Up Plank

200m Run

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
jessica@crossfitfargo.com
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