CrossFit Ostfildern – WOD

Metcon

Metcon (5 Rounds for reps)

Team of 2

AMRAP 8

A: 20 cal Ski Erg

B: 25m Sled Push

C: 10m Burpee Broad Jump

D: 40m Farmers Carry

E: 10 weighted Lunges

Rx:

Sled Push: 125 / 75 kg

Farmer Carry: 24 / 16 kg

Lunge: 20 / 10 kg
2 people are working for 8 minutes on every station

Metcon

Metcon (3 Rounds for time)

4 rounds

500m row

10 Burpees over the rower

rest: 5 minutes

3 rounds

800m run

20 Squats

20 Sit Ups

20 Lunges

rest: 5 minutes

4 rounds

15 Wall Balls

100m Farmers Carry

Rx:

Wall Ball: 9 / 6 kg

Farmer Carry: 24 / 16 kg

10.11.2018