WOD 28 August 2016

28 Aug

Beyond RXD

In teams, complete:
500m row
30 burpees
40 weighted sit ups
100m overhead barbell walk (70/47.5kg)
1km run

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done with their movement.
* EVERYONE runs the 1km together once everyone is done with the OH Walk.

RXD

In teams, complete:
500m row
25 burpees
25 weighted sit ups
100m overhead barbell walk (60/42.5kg)
800m run

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.

Fitness

In teams, complete:
500m row
20 burpees
30 sit ups
100m 1-arm overhead dumbbell walk
800m run

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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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