Notice: Coming Soon to Maltese CrossFit. PALEO DIET CHALLENGE Details to follow.
WOD
part 1.
run 200 m
20 T2B
20 box jumps 24/20
20 pull up
rest 30 sec.
part 2.
100 double unders
50 squats
30 push ups
rest 30 sec
part 3.
in 5 min complete
50 SDHP (95/65) and then;
amrap burpees in time remaining.
Each part has a 5 min time cap. Go until you complete the rx'd work or time expires.
After 5 min is up there will be 30 seconds of rest before the next part begins. The faster
you complete the work in parts 1 and 2 the longer your rest will be. In part 3, however,
everyone goes the entire 5 min.
post times, or work completed (if time expired), and notes to comments
ie 1. 4:15, 2. to 10 push ups, 3. 42 burpees
4:18. 26 Pushups (subbing tuck jumps for DUs). 4 Burpees. Challenging work out, at least for me.
ReplyDelete1. 6 pullups 2. 21 squats 3. 8 burpees (300 single jumpropes and 45# for sdhp)
ReplyDelete03:19/ DNF (73 DU)/ 18 burpees (95)
ReplyDeleteThis was much harder than I thought it would be! Round 1: 10 pull ups, Round 2: 10 squats, Round 3: 5 Burpees (I subbed 300 singles for the Double Unders but I was able to do 65# SDHP). Very challenging.
ReplyDelete1. 17 pullups
ReplyDelete2. 8 squats, 100 DU's come on
3. 4 burpees