TEAM WOD
A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots x 10 reps
Box Jump Overs/ Hurdle hops x 10 reps
Rest EXACTLY five minutes, and then:
B. In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
SPORT
A. Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups
Rest exactly 4 minutes, and then . . .
B. Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
20 Double-Unders
Rest exactly 4 minutes, and then . . .
C. Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (115/75 lbs)
10 GHD Sit-Ups
CROSSFIT MOMS
For 10 minutes do:
30 double unders, single unders or step ups
15 hang power snatches #55, 35, 15 barbell, or
#25, 15, or 10 dumbbells