WOD

Sunday 8th March 2015

Main – CrossFit

WOD

RXD or SCALED

Choose one of the options, RXD, scaled 1 or scaled 2.

**RXD**

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (30kg/43kg)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

** SCALED 1 **

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 Overhead squats (20kg/30kg)

6 Pull-ups

From 3:00-6:00

2 rounds of:

8 Overhead squats

8 Pull-ups

From 6:00-9:00

2 rounds of:

10 Overhead squats

10 Pull-ups

** SCALED 2 **

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 Overhead squats (15kg/25kg)

10 Ring rows

From 3:00-6:00

2 rounds of:

12 Overhead squats

12 Ring rows

From 6:00-9:00

2 rounds of:

14 Overhead squats

14 Ring rows

Metcon (AMRAP – Rounds and Reps)