Cary Crossfit WOD 6.14.18

By Posted in - Cary CrossFit WODs on June 13th, 2018 0 Comments

Power Clean 6×2

CrossFit Golf – “The Front 9”

Complete each hole in the fewest amount of sets as possible. Your score for each hole equals the amount of sets it takes you to complete each hole.

You have 3 minutes to complete each hole. If you go over the 3 minute limit you take an automatic double bogey (par for the hole + 2). If you finish before the time is up use that as rest for the next hole.

Hole 1: Par 4 – 30 BB Thrusters (45/30kg)
Hole 2: Par 3 – 60 KB Swings (24/16kg)
Hole 3: Par 5 – 25/20 Ring Dips (M/F)
Hole 4: Par 3 – 50 Wall-Balls (20/14lbs)
Hole 5: Par 3 – 60/45 Pushups (M/F)
Hole 6: Par 4 – 60 Goblet Squats (24/16kg)
Hole 7: Par 3 – 30/20 Pullups (M/F)
Hole 8: Par 4 – 300m Run (<:45 = 1, :46-1:00 = 2, 1:01-1:30 = 3, >1:31 = 4)
Hole 9: Par 4 – 60 Hanging Knees to Chest

Score = total sets to completion (low score wins!) Par = 33

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