METABOLIC:
Level 4-5
10min AMRAP
3 C2B Pullups
6 Burpees
9 KB Swings (24/16kg)
Rest 5mins
Run 1.6km
Level 1-3
10 min AMRAP
3 Pullups
6 Burpees
9 KB Swings (20/12kg)
Rest 5mins
Run 800m
READING AFTER THE WOD:
“Recipe: GF Chicken Schnitzel” – CrossFit Ignite Sydney
2pm Trainers
Rx’d
Hoodie – 10rds+3+6+1 – 7:56
PJ – 10rds+3+2 – 7:09
Dan – 10rds – 7:35
Bill K – 9rds+3 – 7:45
I thought 11rds+3+1 but I might have been hallucinating the extra round after seeing the above scores. So lets say 10rds+3+1 – 7:45 (with a short “pause” around the back of Hillsong if I’m being honest about it…. That run was awful!)
11 rds + 3 + 6 – Run 9mins and I concur with Jess – it was horrible – 1st lap OK but 2nd was full of cramps and walking!!!
oops – forgot to say…..did ring rows from ground instead of pull ups
Must have been 11rds then….
Yes Jess – def was…we were pretty much the same….until the dreaded run that is!!!!
See I said 10!
11 rounds