WOD 7 August 2016

07 Aug

Beyond RXD

Complete for time:
15 squat clean (70kg/45kg)
30 toes-to-bar
30 box jumps (24″/20″)
15/10 muscle-ups
30 shoulder-to-overhead (42.5/30kg)
30 double-unders
15 thrusters (60/42.5kg)
30 pull-ups
30 burpees
100m overhead walking lunge with (20kg/15kg) plate

RXD

Complete for time:
15 squat clean (60kg/42.5kg)
30 toes-to-bar
30 box jumps (20″)
10/5 muscle-ups
30 shoulder-to-overhead (42.5/30kg)
30 double-unders
10 thrusters (60/42.5kg)
30 pull-ups
30 burpees
100m overhead walking lunge with (20kg/15kg) plate

Fitness

Complete as many rounds as possible in 20 minutes:
15 dumbbell power clean
15 sit ups
15 dumbbell step-ups
15 dumbbell push press/jerk
30 fast feet jumps 
15 dumbbell thruster
15 walking lunges
15 burpees

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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