WOD 24 December 2014

24 Dec

IMG_0566All Levels

In teams of 2 find a heavy 1RM for the following complex (12 min cap):
5 deadlift
5 hang squat cleans
5 shoulder-to-overhead
5 front squat

Add two 1RM together for final score/load.

In teams of 2 with only one partner working at a time, complete the following for time (20 min cap):
30 burpees
50 kettlebell swings (24/16kg)
20 burpees
50 knees-to-elbows
10 burpees
50 wall balls (9/6kg)
20 burpees
50 plate ground-to-overhead (15/10kg)
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 tooAnd 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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