CFBK WOD’s 2016 –Sunday 30 October 2016

CFBK WOD’s 2016 –Sunday 30 October 2016

body-weight-crossfit-runner

Three part WOD done 2x on a running clock. If WOD is completed before time cap, athlete may rest remaining time. 1 sec penalty for each repetition missed before the time cap.
0-3 min
– 300 m run
– 30 push-ups
3-6 min
– 300 m run
– 40 sit-ups
6-9 min
– 300 m run
– 50 squats
Rest 5 min then repeat.

Score=each athlete will have six scores, time for each round (3 sections done twice)