Fitness & Performance WOD
In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
7 Box Jump Overs
9 Goblet Squats
Six sets across of:
Squat Clean Thruster + 1 Split Jerk
Press 2 RM
Press Max Reps @ 85% of 2RM
Five sets of:
Against a three minute running clock:
Sprint 600 Meters
Max Reps Bar Muscle-Ups (sub CTB PU’s)
Rest 3 minutes
*Note number of MU reps per set
Rest 5 minutes, then…
“Sixty Second Capacity Gut Check”
In sixty seconds perform 30 Burpees.
*penalty – 500 meter row for each Burpee not performed.
A competitive CrossFit athlete should be able to do 30 Burpees in 60 seconds at any time.
Note number of penalties.