3/9/13 – Saturday

Written by josequan. Posted in Fitness

WOD

For Time:
In teams of three, with only one person working at a time, complete:

100 Push ups
150 Pull-Ups
Run 1800 Meter Relay
300 Squats

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps

B.
CrossFit Games Open Event 11.6 and 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest-to-Bar Pull-ups
6 Barbell Thrusters
6 Chest-to-Bar Pull-ups
9 Barbell Thrusters
9 Chest-to-Bar Pull-ups
12 Barbell Thrusters
12 Chest-to-Bar Pull-ups
15 Barbell Thrusters
15 Chest-to-Bar Pull-ups
18 Barbell Thrusters
18 Chest-to-Bar Pull-ups
21 Barbell Thrusters
21 Chest-to-Bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Males – 100 lbs; Females – 65 lbs

C.
Three sets of:
Strict V-Ups x 15-20 reps
Rest 90 seconds
Ring Dips x 15-30 reps
Rest 90 seconds

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