WOD 9.23.14

Main – CrossFit

Warm-up

I AM CrossFit (No Measure)

3 Rounds NOT For Time:
100M Run
20 Left arm KB Swing
10 Burpees
20 Right arm KB Swing
10 Pull-ups

Metcon

The Series – 8 Minutes (4 Rounds for reps)

8 minutes @ 85% of:
KBS x 10 (53/35 – RX+ – 70/53)
Sit Ups x 10
Run 250m

Rest 4 minutes

8 minutes @ 85% of:

Pull Ups x 5 (CTB RX+)
Hand Release Push Ups x 10
Row 250m

Rest 4 minutes
8 minutes @ 85% of:
Burpees x 5
Wallball x 10 (20/14)
Hollow Hold x 20 seconds (use the clock, count each second as a rep for partial rounds)

Rest 5 minutes
8 minutes @ 85% of:
Toes to Bar x 5
Alternating Jumping Lunges x 10
Double Unders x 20

Record reps for each of 4 rounds.

Cool Down

Work it all out!

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