WOD 16 October 2016

16 Oct

Beyond RXD

Complete 5 rounds at each station (both partners):
Partner 1: holds barbell in the front rack while
Partner 2 performs 1 round of:
12 box jumps (24/20”)
6 burpees
12 wall ball (9/6kg)
* Use 70% of 1 rep max front squat for the load.
* 3 burpee penalty performed at the end each time someone drops the weight.

RXD

Complete 5 rounds at each station (both partners):
Partner 1: holds barbell in the front rack while
Partner 2 performs 1 round of:
12 box jumps (24/20”)
6 burpees
12 wall ball (9/6kg)
* Use 60% of 1 rep max front squat for the load.
* 3 burpee penalty performed at the end each time someone drops the weight.

Fitness

Complete 5 rounds at each station (both partners):
Partner 1: holds dumbbells in the front rack while
Partner 2 performs 1 round of:
12 step ups
6 burpees
10 wall ball
* 3 burpee penalty performed at the end each time someone drops the weight.

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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