CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Monday 12/09/16

referral-pic

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP!*

Offer valid for September & October!

.

 WoD: "Control ALT Delete"

AMRAP 10 Minutes:

Buy-In of: 55 Wall Ball Shots (9 / 6 kg)

Then with time left 'AMRAP'....

10 One-Arm Dumbbell Snatches, Alternating (25 / 20 kg)

5 Handstand Push Ups

.

.

  • "AMRAP" = As Many Rounds As Possible.
  • 4 Minute Cap on the Wall Balls. Move on at the point if still on the ball.
  • Alternate the hands with the two heads of the DB on the floor. No juggling!
  • Kipping is allowed on the HSPU.
  • Scale as needed.

Post rounds & reps to Beyond The Whiteboard.

scores1-12916 scores2-12916
This entry was posted in WODs. Bookmark the permalink.

Comments are closed.

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss