CROSSFIT


CrossFit Structured – WOD

Bench Press (5 x 6)

* (70% + effort on all sets)

* Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible.

Metcon (Time)

“Wodapalooza Qualifier”

For Time: (CAP: 15min.)

100 Double Unders

50 Alt. DB Snatch 50/35

100 Double Unders

50 Alt. DB Snatch 50/35

100 Double Unders

*Sub 10min. is your goal.

Extra Credit:

20-15-10

Strict HSPU

Strict Ring Dips

Strict Push-Ups

CROSSFIT

CrossFit  December 28, 2017


CrossFit Structured – WOD

Bench Press (5 x 6)

* (70% + effort on all sets)

* Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible.

Metcon (Time)

“Wodapalooza Qualifier”

For Time: (CAP: 15min.)

100 Double Unders

50 Alt. DB Snatch 50/35

100 Double Unders

50 Alt. DB Snatch 50/35

100 Double Unders

*Sub 10min. is your goal.

Extra Credit:

20-15-10

Strict HSPU

Strict Ring Dips

Strict Push-Ups