WOD 1 September 2016

01 Sep

Beyond RXD

Complete for time:
Max 1km row
Rest 3 minute
Max set front squat (60/42.5kg)
Rest 3 minute
Max 500m row
Rest 2 minute
Max set front squat (60/42.5kg)
Rest 2 minute
Max 250m row
Rest 1 minute
Max set front squat (60/42.5kg)

RXD

Complete for time:
Max 1km row
Rest 3 minute
Max set front squat (50/35kg)
Rest 3 minute
Max 500m row
Rest 2 minute
Max set front squat (50/35kg)
Rest 2 minute
Max 250m row
Rest 1 minute
Max set front squat (50/35kg)

Fitness

Complete for time:
Max 750m row
Rest 3 minute
20 front squat (20/15kg)
Rest 3 minute
Max 500m row
Rest 2 minute
20 front squat (20/15kg)
Rest 2 minute
Max 250m row
Rest 1 minute
20 front squat (20/15kg)

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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