11/23/17 WOD

23
Nov

11/23/17 WOD

CrossFit Independence – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min Amrap: Appetizer

12 Turkish Get-ups (53/35)(62+/44+)

400m Run

-3 min Rest-

12 min Amrap Main Course

12 Pistols

12 Sumo Deadlift High pulls (53/35)(62+/44+)

12 Handstand Push-ups (RTG Deficit w/2-45’s on each side)

– 3min Rest-

12 min Amrap Dessert

12 Pull-ups

12 Hollow Rocks

12 Weighted lunges w/KB (53/35)(62+/44+)

Turkish Get Up

Pistols

Sumo Deadlift High Pull

Handstand Push-ups

Pull-ups

Weighted walking lunges