WOD 21 October 2013

21 Oct

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Level 2

Split jerk – 10 minutes to find a moderate 2 (speed/landing work)

Sit ups – 45s work for max reps, 45s rest

5 rounds for time:
5 ring dips
15 burpees
25 plate ground-to-overhead (20/10kg)

Level 3

Split jerk 2-2-2-2-2 (90%)

Weighted sit ups – 45s work for max reps, 45s rest (10/5kg plate)

5 rounds for time:
5 ring dips
15 burpees
25 plate ground-to-overhead (20/10kg)

Links & News

Today Amanda Michel flys back to Switzerland after completing an internship here in London and having made CrossFit SE11 her second home during this time. She’s been a regular morning member since the beginning of the summer and has become a favourite among both other members and athletes. We said our final goodbyes yesterday but not before we saw her take away her first pull up. If you didn’t catch it on the facebook page, here it is.

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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