CrossFit

Sunday 13th March

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https://games.crossfit.com/user/register

WOD

The aim of today’s WOD is to accumulate points for each AMRAP.

AMRAP in 5 mins of “McGhee

5 Deadlifts (100kg/125kg)

13 Box Jumps (22″/24″)

9 Push ups

Rest 2 mins

(1 point achieved for each round completed)

AMRAP in 5 mins of “Annie‘s little sister”

25, 20, 15, 10, 5

Double unders

Sit ups

Rest 2 mins

(1 point achieved for all 25 double unders, 1 point for all 25 sit ups, 1 point for all 20 double unders, etc)

AMRAP in 5 mins of “Ryan”

7 Muscle ups

21 Burpees

Rest 2 mins

(1 point achieved for each round completed)

AMRAP in 5 mins of “Charlotte”

21-15-9

Overhead Squat (30kg/40kg)

Sumo Deadlift High Pull (30kg/40kg)

Rest 2 mins

(1 point achieved for all 21 overhead squats, 1 point for all 21 sumo deadlift high pull, 1 point for all 15 overhead squats, 1 point for all 15 sumo deadlift high pull, etc)

AMRAP in 5 mins of “Helen”

400m Run

21 KB Swings

12 Pull ups

(1 point achieved for completing the run, 1 point for completing the swings and 1 point for completing the pull ups)