05 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning
In teams of 2, complete 6 rounds (3 each) of:
4 minute AMRAP:
400m Run
15 Thrusters (42.5/30 kg)
Max reps of bar-facing burpees
* Score is the number of burpees completed as a pair

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on handstand walking, then 3-5 attempts at a max distance

A2) 10-15 minutes on kipping/butterfly pull-up technique, then:
1, 2, 3, 4, 5....Chest to bar pull-ups
* Rest 15 seconds between each set
* Stop when you cannot complete the set unbroken


B) Conditioning

In teams of 2, complete 6 rounds (3 each) of:
4 minute AMRAP:
400m Run
15 Thrusters (60/40 kg)
Max reps of bar-facing burpees
* Score is the number of burpees completed as a pair