Saturday March 16th 2013

By paul
In March 15, 2013
On WODs
758 Views

IMG_0316
Annie & KC take down 13.2

WOD

Crossfit Team WOD (9:00 am)

In teams of two, with one person working at time, complete the following:

12 Min AMRAP
20 Toes to bar
30 Power cleans (165/110)
40 Double unders
50 Back squat (165/110)

rest 3 Min

For time:
100 Burpee
2000 Meter row

PumpFit (7:00 am)

Intro…. (8:00 min)
200 m walking lunge
– In remaining time perform max reps of double under

With 5:00 minutes on a clock Run 800 Meters
– Rest the remaining time

The Primer… (15:00 min)
100 reps of medicine ball sit-up at 20 lb
75 reps of kettlebell swing at 53 lb
50 reps of medicine ball clean at 20 lb
– In remaining time perform Max rep burpee

With 5:00 minutes on a clock Row 1000 meters
– Rest the remaining time

The Grind… (8:00 min AMRAP)
25 reps of push-up
200 m walking lunge

Rest 1 min

The Pack…
3 Rounds of
1:00 Min Weighted plank (25/15)
:20 sec Hollow rock or V-up

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