Sunday August 21

CrossFit M3 – CrossFit

Metcon (AMRAP – Rounds)

BUY-IN:

Time trial: 400m run

(note: men’s 400m hurdle time at Rio 47.73s!)

Partner WOD

In teams of two rotate through the following 5 stations, 2 min rest between stations, both partners work at the same time, alternating movements.

4 min AMRAP:

Sled push (to Oakwood and back)

15 Kettle bell swings

— 2 min rest —

4 min AMRAP:

2 Rope climbs

40 Double-unders

— 2 min rest —

4 min AMRAP:

5 Burpee box jump-overs

10 Pull-ups

— 2 min rest —

4 min AMRAP:

10 cal Assault bike

15 Hand release push-ups

— 2 min rest —

4 min AMRAP:

200m Row

40 sec Handstand hold

— 5 min rest —

BUY-OUT:

Time trial: 400m sprint