SATURDAY WOD July 21, 2018

20
Jul

SATURDAY WOD July 21, 2018

 

 

CrossFit WOD
PERFORMANCE + FITNESS

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar / Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

 

 

BootCamp WOD
INTENSITY

 

A.
3 Rounds Not For Time
100 m farmers carry
100 m overhead plate carry
15 knees to elbow

B.
20 Min AMRAP
3-6-9-12-15
DB thrusters
KB Sdhp
Cal AD Pro bike