C2F In House Comp 30th May - CrossFit C2F

C2F In House Comp 30th May

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Saturday 30th May
Meet at 12.30pm at C2F
Kick off the day of friendly competition, BBQ followed by a few drinks

WOD 1
10 Min To Establish
Max Bench Press

WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg

WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball

Partner Not working must hold Kettle bell(16/12kg) off the floor, If it hits the ground: 10 Burpee penalty

WOD 4
3 Rounds
Partners all work for max reps

Alternate Exercises
1: KB Swing 20/12
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds

Masters WODS
WOD 1: Bench Press

WOD 2:
1 Km Run
100 Chest to tyre push up
20 X 10KG Medball passes
48 Tyre Flips

WOD 3:
70 Burpees
80 Wall Balls
100 25kg Curls
100 Tyre Flips