08 Jun CrossFit WOD, June 9, 2018
Posted at 20:00h
in Work out of the day
06/09/2018
Warm-up
Metcon
Metcon (Time)
Teams of 3:
For time:
30 Wall Balls (20, 14)
30 Burpee Pull-ups
9 Rope Climbs
Run 1200 Meters (running 200 meters per athlete at a time )
45 Wall Balls
45 Burpee Pull-ups
6 Rope Climbs
Run 1200 Meters
60 Wall Balls
60 Burpee Pull-ups
3 Rope Climbs
Run 1200 Meters
40 MIn cap
Rx+:(Legless Rope Climbs)
For time:
30 Wall Balls (20, 14)
30 Burpee Pull-ups
9 Rope Climbs
Run 1200 Meters (running 200 meters per athlete at a time )
45 Wall Balls
45 Burpee Pull-ups
6 Rope Climbs
Run 1200 Meters
60 Wall Balls
60 Burpee Pull-ups
3 Rope Climbs
Run 1200 Meters
40 MIn cap
Rx+:(Legless Rope Climbs)
Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off.
Make two teams of people and best of three wins!!
Then with the Remaining time of your 12 Minute Warm-up,
HIgh Knees up and back
Butt Kicks up and back
Power Skips up and back
Lunge Complex on each side
Leg Swings 10 front to back 10 to the side