CFBK WOD’s 2016 –Tuesday 23 August 2016

CFBK WOD’s 2016 –Tuesday 23 August 2016

crossfit-double-under

POWER – DELOAD:
5 broad jumps (NOT incl warm-ups)
Rest 90-120 seconds between efforts
…then 5*30 sec back squat rack walkout (NO SQUAT) @110 to 120% of 1 RM

CAPACITY:
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 20 hollow rockers
Minute 2 – 20 barbell bent over rows (58/35)
Minute 3 – 30/30 sec static lunge holds
Minute 4 – AMRAP double unders



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