“5/23/13”

BOX – CrossFit

SCALED OPTIONS for the WOD:

-Push ups: push ups on elevated bar
-DU’s: 75 singles

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Medball clean (No Measure)

3 rounds:

-8 medball cleans
-10 push ups
-12 DU’s

“Thirsty Thursday…But seriously, it’s hot..so hydrate” (2 Rounds for reps)

2 min AMRAP:
-15 push ups
-30 Double unders

rest 2 mins

2 min AMRAP:
-15 push ups
-30 Double unders

rest 2 mins

2 min AMRAP:
-15 push ups
-30 Double unders

rest 2 mins

2 min AMRAP:
-15 push ups
-30 Double unders

rest 2 mins

2 min AMRAP:
-15 push ups
-30 Double unders

THEN rest 5 mins…then repeat cycle except substitute the following movements:

-5 Power cleans (115/83)
-5 Shoulder to OH

***during the 5 min rest get out your bars/weights for the 2nd half of the WOD

***You will keep a total accumulative score of reps for each cycle (you will have 2 individual scores)

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