WOD Wed 8-23-17

CROSSFIT

For Time:
10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings (53/35)
Burpees
30 Double-Unders after each round.

"BIKE BUFFET"
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: CTB Pull-Ups
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Toes to Bar
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Pull-Ups
Time remaining, Max Calorie Assault Bike/rower

HIT-CON

5+5 Goblet step back lunge 88/62
10 Jumping lunges
100m run
Rest 1 min.
10+10 Goblet step back lunge 70/53
10 Jumping Lunges
100m run
Rest 1 min.
15+15 Goblet step back lunge 62/44
10 Jumping Lunges
100m run
Rest 1 min.
20+20 Goblet step back lunge 53/35
10 Jumping Lunges
100m run
Rest 1 min.
25+25 Goblet step back lunge 44/26
10 Jumping Lunges
100m run
Rest 1 min.

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