CrossFit

Monday 14th May 2012

Handstands Reebok CrossFit style

WOD

“Running Christen”

In a team of 4:

PART 1:

3 Rounds, for time of;

– 400m Run

– 12 Deadlift (bodyweight)

– 21 Box jumps (22″/24″)

PART 2:

AMRAP in given time of;

– Wall balls

Athletes 1 and 2 will start on part 1 of the workout and athletes 3 and 4 will start on part 2.

The aim is to complete part 1 in as fast as time as possible, the aim of part 2 is to get as many wall balls in the time it takes to complete part 1.

PART 1

Athletes 1 and 2 complete the run together. Once they come in from the run, only one person can be working at one time. Both athletes must be at the barbell before starting the Deadlifts.

Athlete 1 must complete all 12 Deadlifts before athlete 2 can start theirs. Once both athletes have completed 12 Deadlifts each, they both advance onto box jumps.

Athlete 1 must complete all 21 box jumps before athlete 2 can start theirs. Once both athletes have completed 21 box jumps each, they must start the run together.

PART 2

Whilst athletes 1 and 2 are completing part 1 of the workout, athletes 3 and 4 will be completing part 2 of the workout.

Only one athlete can be working at one time. Taking it in turns you are trying to accumulate as many wall balls, in the time it takes athletes 1 and 2 to complete their workout.  There is no minimum amount of wall balls to be completed by each athlete.

Once athletes 1 and 2 call time, athletes 3 and 4 must stop doing wall balls.

Athletes 1 and 2 will immediately switch places with athletes 3 and 4 to complete part 2 of the workout and athletes 3 and 4 will complete part 1.

On the final call of time, you will have a time plus a total amount of wall balls completed.