Like Us on Facebook!

Friday 1/17/13: CrossFit CSA WOD

SKILL (3 rounds, not for time, for quality) 

Box Walk x 2

Ball Slams x 15 (catch on bounce, heavy as possible)

 

WOD (24 minutes total)

5 RDS- 4:00 work; 1:00 rest between rounds

200m Run

4 Hang clusters (ADV- 135/95; Intermediate – 95/65)

40 SINGLE unders

4 Hang clusters

max DOUBLE unders

* “Hang Cluster” is a Hang Clean thruster

*You are scored by the total double unders you achieve at the end of each round

This entry was posted in . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Current day month ye@r *