CrossFit08844

9 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets of :

1 minute Double under practice
10 KB Swings

1 minute Double under practice
10 Burpees

WOD

AMRAP in 3 minutes:
100 Double Under ( 200 singles )
Max KB Swings in remaining time (24kg)

Rest 3 minutes

AMRAP in 3 minutes:
100 Double Under ( 200 singles )
Max Burpees in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
KB Swings - Same number you completed in Set 1
Max double under in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
Burpees - Same number you completed in Set 2
Max double under in remaining time

Total reps = 178