Tomorrow Certified Awesome will be at Crossfit LIC for the 2012 Frostbite competition. As if doing these workouts aren't punishment enough, all athletes will have to perform outside and endure the cold and wind as well. As of right now snow is in the forecast, which is fitting. Representing CAA will be Joseph Arias and Elie Zeitlin.
The Workouts
“Thin Ice” + “Frost Squat” (Workout 1 + 2)
AMRAP 2 minutes for max calories on rower
AMRAP 3 minutes Front Squats @ 155/105 ( scaled – 95/65)
AMRAP 2 minutes for max calories on rower
Total calories rowed will be the score for Workout 1
Total reps on the Front Squat will be the score for Workout 2
AMRAP 10 minutes:
20 UNBROKEN double unders ( scaled – 60 singles)
25 Ground to overhead with 1 Dumbbell 40/25 ( scaled – 25/15)
30 burpees with jump over parallette (step overs)
“Polar Bear Complex” (Workout 4)
To be announced!
Whats my prediction for tomorrow?...
Workouts start at 9am so come cheer on your team from your favorite blog if you have nothing better to do.
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