Wednesday 16/3/16 WOD CrossFit Widnes

Skill

HSPU/Progressions

EMOM 6 mins

5 x HSPU

* Beginners practise a static Handstand for 20sec Hold each round

WOD

In a 4 Min Window

Run 400m

50 x Double Unders

AMRAP Thrusters 20kg

(REST 2 mins)

In a 4 Min Window

Run 400m

50 x Double Unders

AMRAP Plate GTOH 20/10kg

REST 2 Mins

In a 4 Min Window

(rest 2 mins)

Run 400m

50 x Double Unders

AMRAP Front Squats 20kg

** score is total across all 3 x AMRAPS