WOD 21 September 2014

21 Sep

photo 2 (15)Level 2

Pull ups – 10 minutes to find a heavy 8 reps
or
Pull ups – 5 negatives with 90 sec rest in between then max effort ring rows

Double-unders – 7 minutes to practise

Repeat 3 times – as many rounds as possible in 3 minutes, rest 90 sec between:
30 double-unders
15 deadlifts (70/50kg)

Level 3

Pull ups – 10 minutes to find a heavy 8 reps

Double-unders – every 30 seconds on the 30 seconds for 3 minutes perform 15 double-unders

Repeat 3 times – as many rounds as possible in 3 minutes, rest 90 sec between:
30 double-unders
15 deadlifts (100/70kg)

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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