CrossFit WOD, March 15, 2019


Friday 15/03/2019

Movement Prep
5min AMRAP
12 Hollow rocks
6 wall angels
20 seconds handstand hold
20m bear crawl

Metcon
Metcon (Weight)
Part A (Paired)
100 STOH
* Every break complete
200m sandbag carry
4 Rope climbs

* you are scored on weight if you cannot complete the 100 reps you will score 0.
A1 performs an unbroken set followed by A2 then the break penalty is completed
Metcon (Weight)
as far as possible (paired)
40/30 cal
30-20-10-5
Hang squat cleans

* if you can complete the last round continue building in 5kg jumps until fail

Rx – m 40,60,80,100
f 30,40,55,65
Int – Males finish at 80 kg
Females finish at 55 kg
Sc – Males finish at 60 kg
Females finish at 40 kg

Accessories
4 Rounds
30 d/us
12 ghd sit ups
20m Handstand walk

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