7-10-17 WOD Mon & Tues

CROSSFIT


Monday

For time:

200 Double-unders
21 Power Snatch, 95lbs/65lbs
12 Burpee Box Jump Overs, 24"/20"

Rest 3:00

For time:
1000m Row
21 Power Cleans, 135lbs/95lbs
12 Burpee Box jump overs

Rest 3:00

For time:
800m Run
21 Back Squats, 185lbs/125lbs
12 Burpee Box Jump Overs, 24"/20"

Tuesday

5 rounds for max reps of:
Bodyweight Bench Press
Pull-ups

Rest as needed between sets. Perform your set of Pull-ups immediately after your set of Bench Press.

If you cannot Bench Press your bodyweight, pick a weight that allows you to perform at least 8-10 reps on your first set.

Work in teams

Elite scores are 200+ reps

Extra
6 rounds of:
1:00 Row for meters
1:00 Step-ups, 24"/20"
1:00 Ball Slams
1:00 Rest
4. Accessories
4 sets of:
12 Barbell Rows
Max rep Ring Rows
1:00 Ring Plank

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