CrossFit

Monday 30th September 2013

 adam visit

Team Games

WOD 1 athletes choose which workout you wish to complete. i.e Isabella, Frankie or Gracie.

The idea is to choose the workout you think you will get the best time in and go all out!

“Isabella”

30 Snatches for time (25kg/45kg)

Time cap 4 minutes

 

“Frankie”
21-15-9

– Thrusters (20kg/30kg)

– Ring rows

Time cap 4 minutes

 

“Gracie”

– 30 Ground to overhead (30kg/42.5kg)

Time cap 4 minutes

 

TEAM WOD

In a team of 3 complete the following:

– 120 KB Swings (16kg/24kg)

– 120 Box jumps (20”/24”)

– 120 Deadlifts (50kg/70kg)

– 120 Burpees