WOD 01/13/17

CrossFit 718 – A – CrossFit WOD

A1: 600M Relay Run (Time)

(400+200M)
@80-90% Sustainable Pace

A2: Metcon (Time)

For Time:

15 Ring Row

30 WallBall (20#-10’/14#-9′)

30 Ab Mat Sit Up

15 Ring Row
@80-90% Sustainable Pace

B: Squat Clean Thruster (12 Minutes To A Heavy Single)

12 Minutes To A Heavy Single + 1/1@90%; Rest 90 Seconds Between Sets.

– 15 Minute Cap

C: Metcon (AMRAP – Rounds and Reps)

6 Minute Ladder Up of:

3 Pull Up

3 Thruster

6 Pull Up

6 Thruster

9 Pull Up

9 Thruster

12 Pull Up
6 Minutes TO WU + @85% Somewhat Hard Pace (Not Sustainable); 9 Minutes Rest

Use 15# Bars as much as possible.

D: Metcon (Time)

15/12/9 RFT of:

WallBall

Row Calories
@85% Somewhat Hard Pace (Not Sustainable)

– 6 Minute Cap