CrossFit C2F Competition, BBQ and Open day Saturday 6th of June 12.30pm - CrossFit C2F

CrossFit C2F Competition, BBQ and Open day Saturday 6th of June 12.30pm

 

THE WORKOUTS!!LOGO-A3

WOD 1
Team Have:
8 Min To Establish
Max Bench Press
8 Min To Establish
Max Front Squat
Score Is Total weight team lifted

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 (10/6kg)

Partner Not working must hold Kettle bell (24/16kg) 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 (20/12kg)
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds
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