CrossFit First Creek – CrossFit
Master/Teen Regional WOD #1 (Time)
For time:
4 thrusters 135#/95#
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
Time cap: 10 minutes
Alex (W 14-15): 65#
Rick (M 60+): 95#
Note
Rest 15 Minutes
Prepare for the next WOD
….
Master/Teen Regional WOD #4 (AMRAP – Reps)
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches 165#/115#
Alex (W14-15): 80#
Rick (M60+): 115#
Note
Alternative WOD
…
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
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