#CrossFit #Hackney #WOD 25/10/2013 #withmomentum

Posted 25th October 2013 by Josh Schouten

Strength

20 minutes to complete

All Athletes:
A-1 Push Press 4 x 4-6 reps 30×0 00:01:30
A-2 Kipping Practice (see variations) 4x 12-15 reps 10×0 00:01:30

CrossFit Athlete: 10 min

Every minute on the minute complete:

10 pull ups*

*Remain in the bottom of the air squat for remaining time

CrossFit & CrossFit Endurance: 10 min

Every minute on the minute complete:

7 pull ups*

*Remain in the bottom of the air squat for remaining time

CrosFit Rookie: 10 min

Every minute on the minute complete:

10 Ring rows*

*Remain in the bottom of the air squat for remaining time

All Athletes:

7 min Amrap

7 Deadlifts 45/30

7 Push Press 45/30

7 Box Jumps 30/24

Rest 3 complete twice