Monday, April 18, 2011
CrossFit Games Open Wod 11.4
Warm up:
-800 m run
-2 x: 5 pull ups, 10 push ups, 15 squats
-2x: 10 good mornings 45#/30#, 10 kte
10 min AMRAP
60 burpees facing bar
30 ohs 120#/90#
10 muscle ups*
*bar muscle ups may be substituted or 20 pull ups/20 ring dips
OR
AMRAP in 15 mins of
10 hspu
20 box jumps
200 m run
rest 5 mins
800 m run for time
Post # rds/reps + 800 time for score
Level 1 Certified--great job Coaches!
Check out this yummy pork roast https://crossfitjaguar.com/2011/04/april-18-2011/
CrossFit Games Open Wod 11.4
Warm up:
-800 m run
-2 x: 5 pull ups, 10 push ups, 15 squats
-2x: 10 good mornings 45#/30#, 10 kte
10 min AMRAP
60 burpees facing bar
30 ohs 120#/90#
10 muscle ups*
*bar muscle ups may be substituted or 20 pull ups/20 ring dips
OR
AMRAP in 15 mins of
10 hspu
20 box jumps
200 m run
rest 5 mins
800 m run for time
Post # rds/reps + 800 time for score
Image
Level 1 Certified--great job Coaches!
Check out this yummy pork roast https://crossfitjaguar.com/2011/04/april-18-2011/
Image
