WOD 6.19.13

CrossFit FMS WOD:



1.) 5 minute countdown. Run 300 meters, then AMRAP:

  • 10 air squats
  • 10 active bar kips


1.) All for time:

  • 800 meter run
  • 30 toes-to-bars
  • 30 kettlebell swings (16kg/24kg)
  • 30 wallballs (20lbs/14lbs @ 10ft/9ft)
  • 800 meter run

*Notes: 18 minute cutoff. 

Mobility/After Party: 

1.) 6 minute partner AMRAP:

Each team will score points by doing sit-ups. To score points One partner must be holding the given position (left side plank/right side plank) while the other does sit-ups. Switch as often as you’d like. Score = total sit-ups completed as a team.

  • First three minutes: Right side plank
  • Second three minutes: Left side plank
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s