... expect wall balls again Mr T-Rex...
Skill work
Handstands
Box jumps
SA snatch
WOD
max reps in 5mins – 3mins rest between rounds
Run 600m 20*30 x box jumps – max pull ups
Run 400m 20 *30 x Push ups – double unders
run 600m 20 *30 x burpees – max pull ups
run 800m – max cal row
Extras
5 rounds (30min cut off)
400m run
3 x Muscle ups (3 x strict chins + strict dips) [assisted OK]
6 x Handstand push ups [off box or floor]
12 x pistols alternating feet (controlled onto box) [control onto wall]
Compare to: 30/3/12
2 comments
CrossFit Base says:
January 31, 2013 at 14:34 (UTC 10 )
Will 19.29
Adam K 24.43
Clare 24.57
Ryan 22.14
Kezler 25.02 (pack)
Ev 19.34 (MOD)
Nyree 22.30 (pack)
Pip 23.10 (pack)
Chrispy 20.27
CrossFit Base says:
February 1, 2013 at 16:05 (UTC 10 )
Lee 21.19 pack