CrossFit WOD Raleigh and Durham 8/2/17


WOD

1) Metcon

5 rounds of:

7 HSPU

10 “Russian” KB Swings (do not go above shoulder height) 24/16kg

Rest 1:00 between rounds

RX+: 10 HSPU’s, 32/24kg

2) Metcon

“Triple G Chipper”

For time:

60 pull-ups

50 abmat sit-ups

40 one-legged squats, alternating

200m Run

10 dumbbell push presses 135/95#

RX+: 80 pull ups, 60 ghd sit-ups, 400m Run, 20 push press 185/135#