CrossFit Workout Heavy, Mod, Light

September 4, 2012 By 1 Comment

METABOLIC:
Level 4-5
Shot Put with slamball – 3 attempts each arm for max distance (9/6kg)

then:
50 KB Swings (32/24kg)
Run 400m (from pullup bar, small block back to pullup bar)
50 KB Swings (24/16kg)
Run 400m
50 KB Swings (16/8kg)

Level 1-3
Shot Put with slamball – 3 attempts each arm for max distance (9/6kg)

then:
50 KB Swings (24/16kg)
Run 400m (from pullup bar, small block back to pullup bar)
50 KB Swings (16/12kg)
Run 400m
50 KB Swings (12/8kg)

ADDITIONAL READING AFTER THE WOD:
“Should I Attend a CrossFit Affiliate Day?” – CrossFit Ignite Sydney

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Comments

  1. Scott says:
    September 4, 2012 at 5:06 pm

    Alex G 15.05
    Dybsie 13.19
    AC R=500 L=480 12.48
    BT R=638 L=619 12.36
    Stephen 16.39
    Karen R= 570 L=420 9.52
    Jess R= 513 L=470 10.08
    Nadine 10.08
    Bill R=687 L=534 10.40
    Hoodie R=675 L=610 9.52
    Nick R=780 L=676 11.49
    Daz R=840 L=610
    Scott R=713 L=656 9.19
    Manu R=656 L=683
    Pat R=450 L=450 9.23

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