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CrossFit Scranton WOD 12/2/14

WOD:
“Dim Mak”
For Time
21 Back Squats
21 Box Jumps 20″
18 Back Squats
18 Box Jumps 20″
15 Front Squats
15 Box Jumps 24″
12 Front Squats
12 Box Jumps 24″
9 Overhead Squats
9 Box Jumps 30″
6 Overhead Squats
6 Box Jumps 30″
m:115lbs f:75lbs

Rx Plus

“Tilt a Whirl”
For Time
3 Rounds of
10 Push Jerks
10 Alternating Pistols
Then
2 Rounds of
15 Front Squats
15 Ring Dips
Then
1 Round of
30 Deadlifts
30 Toes to Bar
m:135lbs f:95lbs

Categories: Crossfit Scranton WOD Tags:
  1. CsftScr
    December 1st, 2014 at 21:24 | #1

    Rx Plus
    “Tilt a Whirl”
    For Time
    3 Rounds of
    10 Push Jerks
    10 Alternating Pistols
    Then
    2 Rounds of
    15 Front Squats
    15 Ring Dips
    Then
    1 Round of
    30 Deadlifts
    30 Toes to Bar
    m:135lbs f:95lbs

  2. Queen
    December 15th, 2014 at 09:03 | #2

    11:37 (65# scaled)

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