WOD 9 October 2016

09 Oct

Beyond RXD

Complete for time:
150m walking lunges
15 muscle ups
15 squat snatch (60/42.5kg)
800m run
20 bar muscle ups
20 squat cleans (60/42.5kg)
800m run
25 chest-to-bar pull ups
25 back squats (60/42.5kg)
100m plate overhead walking lunges (20/10kg)

RXD

Complete for time:
100m walking lunges
10 muscle ups
10 squat snatch (52.5/35kg)
800m run
15 bar muscle ups
15 squat cleans (52.5/35kg)
800m run
20 chest-to-bar pull ups
20 back squats (52.5/35kg)
100m plate overhead walking lunges (10/5kg)

Fitness

Complete for time:
30 walking lunges
10 false grip ring row
10 power snatch
800m run
15 jumping chest-to-bar pull ups
15 power cleans
400m run
20 jumping pull ups
20 back squats
30 walking lunges

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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