11/07/17 WOD

7
Nov

11/07/17 WOD

CrossFit Independence – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

12min AMRAP (Alternating movements!)

6 Box jump overs (24/20) RX can touch/ RTG must clear box

4 Power Cleans (115/75)(145/95)

200m Weighted run w/wallball (20/14)

-4 mins rest-

10min Amrap (Alternating rounds)

10 Wallballs (20/14)

5 Toes to bar

-2mins-

8 min Amrap (alternating movements)

8 Handstand Push-ups

16 weighted sit-ups w/wallball on chest.

8 Burpee over bar

Box jump overs

Power Clean

Wallball

Toes-To-Bar

Handstand Push-ups

Weighted Sit-ups