W.O.D Friday 11/10/17

CrossFit Springfield – Group WOD

A: Metcon (Time)

15 minute clock – 2 scores – (A) For time and (B) “Clusters” for total reps with any remaining time:

For time:

20 Burpee Box Jump Overs, 24/20”

30 KB SDHP, 100/70lb

40 Pull Ups

Run 500m

60 Sit Ups

With any remaining time Perform max reps Clusters, 135/85lb (RX+) for RX, post reps and load used.

B: Metcon (AMRAP – Reps)

Max reps “Cluster” (RX+ load: 135/85) with any remaining time. For RX perform max reps Clusters and post load used in comments

Leave a Reply

Your email address will not be published. Required fields are marked *