Tuesday, Sept. 24, 2013

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092413 WOD

A.  Three rounds NFT:

4 strict alternating chin-ups / pull-ups

8 jumping lunges (4/side)

12 KB oblique side bends (6/side) AHAP

B. EMOM 6:00

2 x full snatch

C. For time:

600-meter run

Five rounds of the triplet:

5 chest-to-bar pull-ups

10 Russian kettlebell swings (53/35)

15 box jumps (24/20)

600-meter run

>> On-Ramp *

400-meter run

Three rounds of the triplet:

5 ring rows

10 Russian kettlebell swings AHAP

15 step-ups (24/20)

400-meter run

* We’ve been forgetting to post On-Ramp versions, but we do have them programmed. Please check with coaches if you are new to CrossFit so we can modify accordingly.