2015 WOD Party

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rds

20x Jumping jack

10x Push Ups

5x Squat Jumps

200m Run

Metcon (AMRAP – Rounds and Reps)

“Death By Burpee Box Jumps”

For Rounds and Reps in pairs:

Burpee Box Jumps 24/20″

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute… continuing as long as you are able.

Metcon (Time)

Return to Glory

Team Race for time Running clock Teams of 4 Buy in: 400m Run carrying log (share the burden)

1000m Row Relay

200 Push-ups Cumulative

200 Pull-ups Cumulative

Each team divides into pairs and performs the following chipper: one pair at a time. 10 Partner Dead lifts (180)(130) 10 Partner Wall Balls 20/14lbs

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