WOD 12/31/16

CrossFit 718 – A – CrossFit WOD

A1: Metcon (3 Rounds for calories)

3 Rounds of: 30 Seconds Max Calorie Row
@80-90% Sustaianble Pace; 30 Seconds Rest Between Rounds

Damper (8/5)

A1: Metcon (3 Rounds for calories)

3 Rounds of: 30 Seconds Max Reps Wall Ball
@80-90% Sustaianble Pace; 30 Seconds Rest Between Rounds

20#-10’/14#-9′

or 20/14#-Max Height

B: Metcon (Weight)

Partner Thruster=

10 Minutes To A Challenging Single
In teams of 2/with 1 partner working at a time/partners will take turns maxing a Thruster in any order with as many attempts as necessary in 20 minutes. Score= Total amount moved by the team.

C: Metcon (Time)

5 Rounds of:

12 Thruster (95/65)

25 Double Unders
@80-90% Sustainable Pace

In teams of 2 with only 1 partner working at a time/ Partners will take turns completing 5 roudns each. Score= total time to complete 10 rounds (5 each).

*D: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

5 Box Jump Over (24/20″ or 20/18″)

7 T2B (Hanging Knee Raises)
@80-90% Sustainable Pace

*=Complete as much as possible in time remaining.