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TFR CrossFit Friday WOD 6/2/16

2
Jun

TFR CrossFit Friday WOD 6/2/16

What? Hold up!! So you think you can CrossFit, eh? Time to rise up! Your WOD today is WOD 1 and 2 on Saturday for our team’s competition! And yes…you have more wall balls, but thank goodness we are working in teams of 2. Lets see how you stack up with the rest of competition!?

Workout #1:
Time Cap: 8 Min
3 Rep Max Thruster
*Each person must run a 400 M before the time cap is reached
*only one teammate needs to complete the three rep max. If you don’t know who has the highest max you can both try!
Workout #2:Rx
AMRAP for 10 Min
6 Toes to Bar
12 Box Jumps 24’/20′
18 Wall Balls 20/14#
* Movements must be done in leapfrog order. Ex: athlete 1: 6 TTB, athlete 2: 12 BJ, athlete 1: 18 WB, athlete 2: 6 TTB, athlete 1: 12 BJ…
* Athlete cannot start next movement until partner completes the movement before them.
* Each athlete must complete movement. (partner cannot step in and help)

Scaled
AMRAP for 10 Min
6 Sit Ups
12 Box Step Ups 24’/20′
18 Wall Balls 14/10#
* Movements must be done in leapfrog order. Ex: athlete 1: 6 TTB, athlete 2: 12 BJ, athlete 1: 18 WB, athlete 2: 6 TTB, athlete 1: 12 BJ…
* Athlete cannot start next movement until partner completes the movement before them.
* Each athlete must complete movement. (partner cannot step in and help)vibe-kevin-hart