11053_10200629136155219_1063507556_nCFE:

400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

400m Run

 

CF: Open WOD 12.3

Complete AMRAP in 18M

15 Box Jump (24/20)

12 Push Press (115/75)

9 T2B

Masters/Beginners:

Step Ups

(95/55)

Best Effort T2B

*** Both feet must leave the ground at same time and athlete must stand up to fully extend hips and knees locked out on top of box before jumping off box. Push Press must be fully locked out overhead. Hips over knees, Shoulders and Wrists over Hips. Toes must make contact with the bar at the same time. For todays WOD we will not use judges due to sake of time. Coaches are however looking for strict adherance to movement standards.

*** Rest 3 Mins after WOD then Proceed to Sumo DL 8 by 3

 

CrossFit Solafide

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