CFBK WOD’s 2016 – Saturday 20 August 2016

CFBK WOD’s 2016 – Saturday 20 August 2016

push-ups-trojan-crossfit

After a thorough warmup and demo of movements, workout begins with 30 min left of the session. Athletes finishing round 1 in under 5 min performs 3 rounds total (rest 1:1). Athletes finishing round 1 under 10 min performs 2 rounds total (1:1 rest). Athletes finishing round 1 over 10 min performs 1 round total.

“CrossFit BASELINE”
For time
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Strict Pull-Ups

Note: if necessary, stagger athletes in heats starting every 3rd minute (to allow rowers for everyone)