WOD 11 October 2014

11 Oct

photo 4 (12)Level 2

Weighted dips – 10 minutes to find a heavy 5
Or
Dips – 5 x negative, 60 sec rest then max banded ring dips

Muscle up transitions

“The Chief” complete 5 rounds for max rounds
In 3 minutes complete as many rounds as possible:
3 power cleans (60/42.5kg)
6 push ups
9 air squats
Rest 1 minute

Level 3

Weighted dips – 10 minutes to find a heavy 5

Muscle up transitions

“The Chief” complete 5 rounds for max rounds
In 3 minutes complete as many rounds as possible:
3 power cleans (60/42.5kg)
6 push ups
9 air squats
Rest 1 minute

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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