WOD 22 October 2016

22 Oct

Beyond RXD

As many reps as possible in 5 minutes:
Bar muscle ups
Accumulate as much time as possible in 3 minutes:
Hang from bar

Rest 2min

As many reps as possible in 5 minutes:
Row for metres
Accumulate as much time as possible in 3 minutes:
Support hold (rings)

* Each time you come down from the hang, you take 3 reps of muscle up score.
* Each time you come down from the hold, you take 100m off row score.

RXD

As many reps as possible in 5 minutes:
Bar muscle ups
Accumulate as much time as possible in 3 minutes:
Hang from bar

Rest 2min

As many reps as possible in 5 minutes:
Row for metres
Accumulate as much time as possible in 3 minutes:
Support hold (rings)

* Each time you come down from the hang, you take 3 reps of muscle up score.
* Each time you come down from the hold, you take 100m off row score.

Fitness

As many reps as possible in 5 minutes:
Burpees
Accumulate as much time as possible in 3 minutes:
Hang at bottom of ring row

Rest 2min

As many reps as possible in 5 minutes:
Row for metres
Accumulate as much time as possible in 3 minutes:
Plank

* Each time you come down from the hang, you take 3 reps of burpee score.
* Each time you come down from the plank, you take 100m off row score.

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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