Cary CrossFit WOD 11.18.13

By Posted in - Cary CrossFit WODs on November 17th, 2013 0 Comments

12′ to find Back Squat Max

Double WOD:
Rx:
5′ AMRAP (count reps)
5 Thrusters (50kg/30kg)
10 Burpees
* Every rep is -1 second from total time

3′ Rest/Set Up

8 Rounds for time..
10 Tire Jumps
13 Decline Pushups on tire
16 KB Swings (16kg/24kg)

Score = reps in WOD 1 (1 rep = 1 second) minus time to complete WOD 2

Rx+:
5′ AMRAP in any combination
OH Squats (50kg/30kg)
Handstand Pushups

3′ Rest/Set Up

7 Rounds for time
2 Ground to Overhead (70kg/45kg)
5 Muscle Ups
8 Super Burpees

Score = reps in WOD 1 (1 rep = 1 second) minus time to complete WOD 2

Coaches choice core circuit

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