CrossFit

Friday 8th October 2010 – WOD

Buy In

400m run/500m row / 50 DU
5 pullups
5 pushups
7 squats
7 box jumps
x3

Skill

Clean and Jerk

on the minute every minute but you have to go up in weight for every successful lift start around 70 to 80%

WOD

AMRAP in 2min
100m run
max burpees
rest 1 min
AMRAP in 2min
100m run
max Wallball
rest 1 min
AMRAP in 2min
100m run
max empty bar thrusters
1/2 tabata squats (lowest scores sounts

total score!