Tuesday, March 31, 2015

Holding hands is perfectly acceptable after 15.5 (we think this is actually a high five). We couldn’t be more proud of our CrossFit Upcountry team debut! Congratulations to everyone who made it through the CrossFit Games Open season!

033115 WOD

A. EMOM 6:00

Minute 1: Run 100 meters

Minute 2: 0:45 hollow rock

B. Power clean

Take 15 minutes to build to a challenging single for the day

C. For time:

400-meter run

50 double-unders

40 sit-ups

30 wall balls (20/14 to 10′ target)

20 Russian kettlebell swings (53/35)

10 ring muscle-ups (sub: one strict pull-up + 1 strict dip per MU)

20 Russian kettlebell swings

30 wall balls

40 sit-ups

50 double-unders

400-meter run

>> On-Ramp

For time:

200-meter run

25 double-under attempts / 50 singles

20 sit-ups

15 wall balls / DB thrusters

10 Russian KB swings

5 strict pull-ups / supine rows

10 Russian KB swings

15 wall balls

20 sit-ups

25 double-under attempts / 50 singles

200-meter run