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CrossFit Scranton WOD 1/13/14

WOD:

“CFS Unbroken”

3 Rounds for Time

25 Overhead Wlaking Lunge Steps m:35lbs f:25lbs (every step is one rep)

20 Wall Balls Shots m:20lbs f:14lbs

15 V-Twists m:35lbs f:25lbs (L/R=1 rep)

10 Toes to Bar

RX: If you stop before the specific number in the set, you must buy back in with 3 Wall Climbs.

Rx Plus

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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  1. CsftScr
    January 12th, 2015 at 20:54 | #1

    Rx Plus

    “The Seven”

    Seven rounds for time of:
    7 Handstand push-ups
    135 pound Thruster, 7 reps
    7 Knees to elbows
    245 pound Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 2 pood
    7 Pull-ups

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