Saturday 8th November "THROWDOWN" CrossFit Widnes and CrossFit M3T

Warmup

800m run

Sled Relays for duration of 800m run

Active Stretching Mobility

TEAM WOD

Teams of 4 people:

12 min AMRAP Meters on the Rower

Whilst remaing team complete:

2 x rounds of Cindy

5 x pullups

10 x Pressups

15 x Air Squats

Individual WOD 1

7 x Rounds For Time:

50/30kg RX

7 x Power Cleans

7 x Front Squats

7 X Push Press

7 x Bar Over Burpees

7 x CTB Pullups

Individual WOD 2

15 x Down Ups

10m Farmers Walk 140/80kg

12 x Down Ups

10m Farmers Walk 140/80kg

9 x Down Ups

10m Farmers Walk 140/80kg

6 x Down Ups

10m Farmers Walk 140/80kg

3 x Down Ups

10m Farmers Walk 140/80kg