07/16/2016

Posted: July 15, 2016 in Uncategorized

26 2 CrossFit – CrossFit

Metcon (Time)

-Warm Up- 200m Run + 5 minutes Dodgeball, 5 Burpees when hit ** Play nice.. **

-Partner WOD-

Chipper for time:

100 Wall Balls

100 Med Ball Squat Cleans

100 Med Ball Sit Ups

100 Push Ups

– Chipper style, start at the top of the list, finish each exercise, and then move to the next movement. – Med Ball CANNOT touch the ground! If it does, 10 burpee penalty for both partners. If duo has different weight med balls, 1 ball must always be off the ground. – You and your partner will only have ONE wall ball (unless you need separate med balls), so that means you cannot both complete the wall balls, cleans, or sit ups at the same time. – You may complete the push ups whenever you wish, including during rest. Only 1 partner doing push ups at a time.

Extra Work: 1.) 3 Max Effort Static Hang 2.) Tabata: Hollow and Arch Hold

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