Oct 12th Team WOD

12
Oct

Oct 12th Team WOD

CrossFit Black Box – CrossFit

Metcon

Metcon (3 Rounds for reps)

I’m Teams of 2:

AMRAP 7min:

15/12 Cal Assault Bike

300ft Shuttle Sprint (6×50)

You Go, I Go

3:00 Rest

AMRAP 7min:

15/12 Cal Row

12 Wall Balls, 20/14

You Go, I Go

3:00 Rest

AMRAP 7min:

200m Run

12 KBS, 53/35

You Go, I Go

Competitor

Metcon (No Measure)

4 Supersets

Seated Strict Shoulder Presses, 6-8 Reps (bar set at forehead height on safety arms)

1 Pegboard Ascent (scale to max effort static hold w/arms at 90°)

Back Squat (3-3-3-3)

*Superset w/3 max effort broad jumps