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First WOD of 2016

1
Jan

First WOD of 2016

CrossFit Stumptown – CrossFit

CFST Warm-up #2 (12 minutes) (No Measure)

2 rounds of:

5 Burpees

5 Pull-ups

10 Back Extensions

10 Hollow Rocks or Sit-ups

5 Reverse Lunge Twist Left/Right

5 Side Lunge Left/Right

10 Air Squats

10 Double Unders (20 Single Unders)

Metcon (AMRAP – Rounds and Reps)

Batman and Robin

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (135, sick 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, approved each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.