WOD 20 October 2013

20 Oct

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Level 2

1A) Pull up 5-5-5-5
1B) Dip 5-5-5-5

Jack knife sit ups 3 x 25

For time:
30 toes-to-bar
30 kettlebell swings (24/16kg)
30 sit ups
30 jumping lunges
30 dumbbell thrusters (15/12.5kg)
30 burpees

Level 3

1A) Pull up 3-3-3
1B) Dip 3-3-3

Strict toes-to-bar – 3 x max unbroken

For time:
30 toes-to-bar
30 kettlebell swings (32/24kg)
30 sit ups
30 jumping lunges
30 dumbbell thrusters (20/15kg)
30 burpees

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 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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