CrossFit

Saturday 30th July 2011

EPIC DAY!

After months of preparation and 150 athletes signed up, the CrossFit Central Manchester UK Games Invitational is about to start!

3- 2 – 1 GO!

WOD 1

” Unbroken”

AMRAP in 7 minutes, of:

– 8 Overhead barbell lunges

– 8 Shoulder to overhead

WOD 2

” Frantik”

AMRAP in 7 minutes, of:

– 9 Thrusters

– 9 Pull-ups

WOD 3

“Kempie”

For time:

30 Double unders

10 Pistols

10 Push ups

30 Double unders

9 Pistols

9 Push ups

30 Double unders

8 Pistols

8 Push ups

30 Double unders

7 Pistols

7 Push ups

30 Double unders

6 Pistols

6 Push ups

30 Double unders

5 Pistols

5 Push ups

30 Double unders

4 Pistols

4 Push ups

30 Double unders

3 Pistols

3 Push ups

30 Double unders

2 Pistols

2 Push ups

30 Double unders

1 Pistol

1 Push up

30 Double unders

The Final

“Central Manchester Chipper Crippler”

For time:

– 50m Sprint

– 40 Deadlifts (40kg/60kg)

– 30 KB swings (16kg/24kg)

-20 Front Squat (40kg/60kg)

– 10 Handstand push ups

– 10 Toes to bar

– 20 Burpees

– 30 Sit ups

– 40 Lunges

– 50m Sprint