05/28/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

Team WOD:

AMRAP

Station 1 – Wall Balls (20/14) & Wall Sits

Station 2 – S20 (45/35) & Plate OH Hold (45/25)

Station 3 – Pull Ups & Bar Hang

Station 4 – Russian KBS (1.5/1) & Plate Front Rack Hold (45/25)

Station 5 – Hanging Knee Raises & Plank

***For additional reps; 2:00 Max DU After Station # 5

4:30 per station :30 switch.

In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

(Note: Ring Pulls and Jumping PU may be substituted for Pull Ups; 2 Ring Pulls/Jumping PU = 1 Regular PU)

(Note: Singles may be subbed for DU; 3 Singles = 1 DU)

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