SATURDAY WOD November 11, 2017

10
Nov

SATURDAY WOD November 11, 2017

CrossFit WOD
PERFORMANCE + FITNESS

Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row

immediately followed by…

Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
6 Minute AMRAP
5 Ball Slams
20 Jumping Lunges
(1,2,3…)

B.
6 Minute AMRAP
15 Box Jumps (20)
15 KB Swings (24/16)

C.
6 Minute AMRAP
8 Cal Bike
8 Pike Pushups

D.
6 Minute AMRAP
10 Cal Row
10 DB Thrusters (25/15)