WOD – March 18, 2013

The CrossFit Kids classes have been cancelled until Summer.

Work Out of the Day

“St. Patty’s Day After” 

In teams of 2 for time:

400m run with barbell, 135/115/85lbs

chin up hold – 50 thrusters, 135/85lbs

handstand hold – 75 hang power cleans, 135/85lbs

front rack hold, 135/85lbs – 100 situps

deadlift hold, 135/85lbs – 2000m row

Post time to beyond the whiteboard.  Athletes may complete the movements in any order and partition the reps as needed.  Athletes may carry barbell together or switch off.  If the bar hits the ground during the run there is a 50 burpee penalty at the end.  Athletes switch off as needed during movements.  One athlete must be holding while the other is working through the reps.

sincitycrossfit's 13point2 at SCCF South album on Photobucket
Metcon Workout

In teams of 2 for time:

400m kb farmers carry, 159lbs/105lbs

bar hang hold- 50 wallballs, 20/14lbs

pushup plank hold – 75 kb swings, 53/35lbs

overhead wallball hold, 20/14lbs – 100 situps

double kettlebell hold, 106/70lbs – 2000m row

Movements may be completed in any order, and reps may be partitioned in any way.  Farmers carry is with 3 kettlebells between the 2 athletes.  Athletes may switch as needed, but may only complete reps while their teammate is holding.  Post time to beyond the whiteboard.  

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