#CrossFit #Hackney #WOD 1/12/2013 #withmomentum

Posted 1st December 2013 by Josh Schouten

Tekkers

1. Hollow Rocks
2. Superman Rocks

3. Box Jump

4. Kipping/Butterfly Pull-up

5. Bear complex with bar

15 minutes to complete

All Athletes

6 Rounds of bear complex:

A-1 Deadlift x 5

A-2 Power Clean x5

A-3 Front Squat x5

A-4 Push-Press x 5

A-5 Back Squat x 5

Rest :60sec

18 Min AMRAP*

In teams of 2:

CrossFit Athlete
5 ea Deadlift 100/60kg
10 ea Alternating Box Jumps (I go you go fashion)
15 ea Pull Ups

CrossFit & CrossFit Endurance
5 ea Deadlift 80/50kg
10 ea Alternating Box Jumps (I go you go fashion)
15 ea Pull Ups [Scale: Ring Rows]

CrossFit Rookie
5 ea Deadlift 50/40kg
10 ea Alternating Box Jumps (I go you go fashion)
15 ea Ring Rows

*Teams can perform the reps in any order. All reps of each exercise must be complete before moving to the next exercise