01/31/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Elena”

@0:00

5 minute AMRAP

15 jumping lunges

10 HRPU (Rx+ HSPU)

200m run

*all team members work at the same time, score is total rounds plus reps for the team

@8:00

While one team runs an 800 with one 10# slam ball, one 20# slam ball and one 30# slam ball,

All other teams rotate through the following stations with 2 team members working at a time…

1- Row (total meters)

2- Burpee Box Jumps

3- Wall Balls

4- KBS

5- Thrusters (45/35)

6- Alt Sit Ups (if needed)

Score is total reps. Teams rotate stations when the running team returns.
We will miss you Elena!!

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