Calling ALL IA ladies!
This Sunday (3/8) is International Women’s Day and we are celebrating at Crossfit Harbor East at 11am with a crossfit total competition. Please join us in celebrating all the strong ladies we have in the IA community! Sign up on the blog!
Workout
5min AMRAP
50 Cal Row
Max Clean and Jerk
Rest 3 minutes
5min AMRAP
50 Cal Row
Max Power Clean
Rest 3 minutes
5min AMRAP
50 Cal Row
Max Push Jerk
Rest 3 minutes
5min AMRAP
5 Clean and Jerks
5 Bar Facing Burpees
Score is Total Clean and Jerks, Power Cleans, Push Jerks and Burpees totaled up.
Fitness: (40 Cal Row) 95/65 (same weight across)
Performance: (50 Cal Row) 155/105 (135/95) (115/75)
Open:(55 Cal Row) 175/115 (155/105) (135/95)
Athletes: The row should be 2:30-3:00 minutes. That should leave you with about 2:00 to work through the max reps portion. The load goes down after each 5 minute amrap so you can maintain a higher amount of reps. Attack each 5 minute segment and use the 3 minutes of recovery to prep for the next round.
