#CrossFit #Hackney #WOD 12/11/2013 #withmomentum

Posted 12th November 2013 by Josh Schouten

Warm-up

KBS Tekkers
KB Snatch Tekkers
KB Thruster Tekkers
Full Squat Clean Tekkers

15minutes to complete

All CrossFiters
Squat Cleans 6 x 5 on the 2 minutes

10 minutes to complete

In groups of 2 EMOM for 10 minutes perform:
p1: 3 Clean High Pulls @ MAX weight lifted in A.
p2: 15 Wall Balls 7/9kg 9/10′

CrossFit Althlete

5 Rounds of:
3x Front Squats 70/40kg
5x Burpee’s
7x Strict Chin-ups
9x Abmat Sit-ups
Rest :60sec
time cap is 15minutes

CrossFit & CrossFit Endurance
5 Rounds of:
3x Front Squats 60/35kg
5x Burpee’s
7x Inverse Ring Rows
9x Abmat Sit-ups
Rest :60sec

CrossFit Rookie
4 Rounds of:
3x Front Squats (Comfortable weight)
5x Burpee’s
7x Inverse Ring Rows
9x Abmat Sit-ups]
Rest :60sec