Saturday 18th October 2014 - THROWDOWN CrossFit Widnes and CrossFit M3T

Our First Throwdown at CrossFit M3T in Knowsley Tomorow morning. Meeting at CrossFit widnes 9:45am.

4 wods ( 2 individuals and 2 for teams of 3) TEAM WOD 1 In teams of 3 ( run all together and then 1 person working at the time) Run 400 mt 100 wall ball 100 deadlift 70/45 kg 100 burpees over bar Time cap 12 min Individual WOD 1 12 min Amrap 30 burpees no jump 60 russian swing 24/16 30 box jump 60 du TEAM WOD 2 In team of 3 14 min amrap Partner A. 7 kb thruster 7 box jump over Partner B. Plank hold Partner C. Holding hang position on pull up bar A. Have to tag B. And B. Have to tag in C. Individual WOD 2 21-15-9 Pull ups Power clean 50/35 Front squat 50/35

team wod.jpg


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