CrossFit Central Manchester Games 2012
Masters
WOD 1 – “Ninja Pain”
5 Rounds for time, of;
– 6 Hang squat cleans (30kg/50kg)
– 8 Box jumps (20”/24”) (Step ups are allowed)
– 12 Kettlebell swings (16kg/24kg)
WOD 2 – “Snatch Master”
In 3 minutes complete as many;
– Snatches (30kg/50kg)
WOD 3 – “Franpee”
21-15-9
– Thrusters (30kg/40kg)
– Burpees over the bar (step overs are allowed)
WOD 4 – “Dirty Diana”
21-15-9
– Deadlifts (70kg/100kg)
30-30-30
– Double unders
CUT OFF – 5 men and 5 women will go on to complete in the Final event for the masters
WOD 5 – “THE FINISHER”
– 30 Calorie row
– 15 Ground to overhead (30kg/50kg)
– 15 Chest to bar pull ups
– 20 Calorie row
– 10 Ground to overhead (40kg/60kg)
– 10 Chest to bar
– 10 Calorie row
– 5 Ground to overhead (50kg/70kg)
– 5 Chest to bar
