04/14/2018 WOD

CrossFit Full Bore South – CrossFit

CrossFit

Metcon (Time)

Teams of 4:

21-15-9

-Then-

15-9-6

-Then-

9-6-3

DB Burpee Deadlifts 50/35

Box Jump Overs 24/20

*Pair 1 will complete 21-15-9 complex while Pair 2 row 250m (alternating) until P1 is complete. Once P1 is complete P2 will complete 21-15-9 while P1 continuousuly row 250m (alternating). Once P2 is complete, P1 will complete 15-9-6 Complex while P2 continuously row 250m (alternating). This pattern continues until each pair has completed all 3 complexes.

24 min Time Cap
Scales:

*35/20; or athlete descretion

*Step-Up and Overs

Rx+:

*70/53 KB

Notes:

*If a pair begins a new 250m row they MUST finish, even if 1 rep of the complex from the working pair is remaining.

*The 3 non-working athletes must plank until rowing athlete has completed 250m row.

*Limit 1 DB pair/KB pair per group

*Row for continuous meters (250/500/750/1000/1250/etc.) and score total meters in separate workout

Metcon (Distance)

Rowing:

Total meters accumulated

Accessory

Metcon (AMRAP – Reps)

3 Sets:

A1. 10-15 Barbell Curls + (-2) DB Curls with Twist

A2. (-2) Seated Banded Row (Controlled)
Notes:

*(-2) means 2 reps from failure

*Record total # reps for A2