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09/13/2014

By September 12, 2014Uncategorized

Main – CrossFit


WOD

Metcon (AMRAP – Rounds and Reps)


As Many Rounds as Possible in 20 minutes: 250 Meter Run Alternating Holds (plank, chin over pullup bar, handstand, L-Sit on Rings) Burpee broad jump 2ft (measure out a 2 ft area. Instead of jumping and clapping overhead, RX is to jump both feet leaving ground together and landing both feet together on the other side of your 2ft marker. When the Runner comes in, he will take over the hold. The person who was doing a hold, moves to burpees. The above holds ARE NOT CHOICE: Follow this rule: From minute 0 – 5 the hold is Plank, from minute 5-10 the hold is chin over pullup bar, for minute 10 – 15 the hold is handstand, for minute 15 – 20 the hold is L-Sit on Paralettes Score is total number of burpees MINUS total number of breaks during your HOLDs.