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Saturday 4130

Published on January 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Run 800m/Row 1000m

1 length centipede with push up

1 worlds greatest

Then 2 rounds:

5 shoulder pass thrus

5 wall squats

5 dips (use a buddy for assistance)

5 knees to elbows

Metcon

Cool Down/Stretch

Metcon (Time)

In teams 2 or 3, complete 4 rounds “relay style”

1 rope climb

10 DB Snatch 55/35

20 Box Jumps 24/20

30 Abmat sit ups

40 Double Unders

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.

** 40 minute time cap.

** No more than 1 box and 2 sets of dumbbells per team.

** Sub 3 rope pulls for 1 rope climb.

** Full hip extension on top of the box.

** Sub 100 singles for 40 doubles.