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CrossFit WOD 10-21-15

20
Oct

CrossFit WOD 10-21-15

Fitness

Performance

Perform 4 Rounds of the Following:

Every 60 Seconds for 4 Sets Perform the Following:

10 TRX / Ring Rows (30X1) Clean and Jerk 75%/1
Rest 30 seconds

Then Every 90 Seconds for 6 sets Perform the Following:

16 Plate Overhead Lunges Clean and Jerk  80%/1
Rest 30 Seconds

Then Every 90 Seconds for 5 sets Perform the Following:

20 American KB Swings Clean Pull + Jump Shrug  105%/(3+3)x5

Then AMRAP in 25 Minutes with a Partner with 1 partner always rowing 31 Calories:

Then Every 3 Minutes Perform 1 of the Following Sets:

10 Box Jumps Bench Press 10,8,6,4
15 Plate Ground to Overhead Bent Over Row 10,8,6,4
20 Wall Balls

Then For Time:

25 Abmat Sit Ups 13 Buprees Over the Rower
31 Calorie Row
13 Burpees Over the Rower
Extra:
Row 2500 Meters