WOD

Sunday 21st February 2016

CrossFitInvitationalAnnouncement_usa

In a team of 4, complete the following:


PART A:

Each team member must complete the 3 minute AMRAP (Athlete 1, 2, 3, then 4, running clock of 12 minutes)

AMRAP in 3 minutes of:

-10 KB swings (16kg/24kg)

-10 Toes to bar

SCALING

Reduce weight

Knee raises/ Knees to armpits/ Knees to elbows

(2 MINUTE REST)

PART B


“Tag in, Tag out”

AMRAP in 20 minutes of:

-20 Double unders

-5 Cleans (45kg/70kg)

-10 Burpees


SCALING

10 Double unders/40 Singles

Reduce weight

Athlete 1 completes 1 round of the 20 Double unders, 5 Cleans, 10 Burpees, once completed they then tag the next athlete in.

Athlete 2 then completes 1 round of the WOD, once completed they then tag the next athlete. Repeat for Athlete 3 and 4.

This is an all out sprint, earn your rest!!