Switching stations (walking like Zombies), “Fight Gone Bad”!
CrossFit WOD
PERFORMANCE + FITNESS
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips
BootCamp WOD
INTENSITY
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpees
7 Dumbbell Thrusters
7 Box Jump or Step-Overs
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Box Jump or Step-Overs
9 Dumbbell Push Press
9 Stationary Dips
