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CrossFit Barrie 12/9

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Option 1:

100m Dble KB Carry in Front Rack (16/12kgs)
20 Hip Extension
2 Rope Climb
200m Dble KB Carry in Front Rack (16/12kgs)
30 Hip Extension
4 Rope Climb
400m Dble KB Carry in Front Rack (16/12kgs)
40 Hip Extension
6 Rope Climb

Option 2:

100m Dble DB Carry in Front Rack
20 Good Mornings
3 Seated Rope Climb
200m Dble DB Carry in Front Rack
30 Good Mornings
6 Seated Rope Climb
400m Dble DB Carry in Front Rack
40 Good Mornings
9 Seated Rope Climb

CrossFit Barrie WOD 12/7

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Option 1:

0-5min Perform:
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds

5-10min Perform:
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds

10-20min Perform:
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)
AMRAP (10min)

Option 2:

0-5min Perform:
8 Lateral Over the Plate Jumps
8 DB Row (In Plank)
8 Air Squats
3 Rounds

5-10min Perform:
8 Step Ups (20″)
8 DB Row (In Plank)
8 Air Squats
3 Rounds

10-20min Perform:
8 Lateral Over the Box Jumps
8 DB Row (In Plank)
8 Air Squats
8 Step Ups
AMRAP (10min)