#CrossFit #Hackney #WOD 10/08/2013 #withmomentum
Warm-up
Strength:
A. Sumo Deadlift (work up to max weight with good form)
- CFA: 7×3 30×1 rst:90
- BC: 5×5 30×1 rst:90
B-1 BB 20′ Box Lateral Step-ups (scale low reebok step) 4 x
- CFA: 6-8 21×1 rst:60
- BC: 8-10 21×1 rst:60
B-2 GHR (scale: nordic raises) 4 x 10-12 30×0 rst :60
W.O.D:
In teams of 2 people 12min AMRAP of:
1,2,3,4,5,6,7,8,9,10 reps…
Squat Cleans 60/40kg
Burpees
*P1 completes a full round while P2 rests