8/10/15

By 08/27/2015 wod

CrossFit WOD
A. Pull-ups- 5x Max Effort
B. Kettlebell Rows- 3×10/side
C. 14 Minute AMRAP-
50 Double Unders
40 Wallballs (20/14)
3 Muscle-ups

FIT WOD
Warm-up
3 Rounds
8 Push-ups
8 V-ups
Run 100m
8 Squats
8 Splint Jumps
Run 100 Meters

CORE: MY Surprise!

Eight Minute EMOM
-Running Clock for 8 Minutes
-Pull 1 Card every minute (Hearts Only)
– Card Value Determines amount of Burpees
– Meanwhile complete as many reps as possible of:

8 KB Swings (53/35)
8 Wall Balls
8 KB Pass Through Lunges
8 Med Ball Russian Twists

Circuit #1
30 sec each, 3x
Wall Walks
GHD Sit-ups
Flutter Kicks
Plate High Pull (45/35)
Ring Knee Tucks
Box Jumps (24/20)

Run 400 m

Circuit #2
30 sec, 3x
Wall Donkeys
GHD Extensions
Flutter Kicks
Plate Thrusters
Ring Knee Tuck & Push up
Box Jump (Lateral)

Our Partners

  • crossfitjournal
  • tough
  • tough