171015

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7:15am Runners Wod, 25 min RAFAP;

  • 1.6km Run
  • 40 Sit Ups
  • 1.2km Run
  • 30 Sit Ups
  • 800m Run
  • 20 Sit Ups
  • 400m Run
  • 10 Sit Ups
  • As many 10m shuttle runs in remaining time.

 

8:30am CrossFit Wod

Strength:  1RM Snatch Balance

 

Buy In: 4 min AMRAP, Tabata

  • Sit Up Wall Balls (6/4) 5′

 

Wod, 5 rounds for time (20 min c/o)

  • 15-13-11-9-7 Overhead Squats (50/35) Rxd- (35/20)
  • 60-55-50-45-40-35 Double Unders
  • 15-13-11-9-7 Toes to Bar
  • Rest 1min

 

Results (click here)

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