Main – CrossFit
Main WOD
A: Metcon (Time)
In teams of 2 (each) complete
10 deadlifts
1 rope climb
5 box jumps
9 deadlifts
2 rope climbs
5 box jumps
8 deadlifts
3 rope climbs
5 box jumps
etc…..
1 deadlift
10 rope climbs
5 box jumps
Competition WOD
A: Metcon (AMRAP – Rounds and Reps)
MAP
12 min of
8 T2B
8 KB swing 70/53
8 burpees
85% effort
B: Metcon (AMRAP – Rounds and Reps)
12 min of
8 OH squats 115/75
8 pull ups
8 wall ball 30/20
85% effort