03-06-10 Saturday
7:30am WOD
"Painstorm"
*Painstorm is the monthly challenge that started between CrossFit Brand X, CrossFit Scotland, and CrossFit London.
Anyone who is crazy enough to play along is welcome to join in.
INTERMEDIATE CROSSFITTERS AND BEGINNERS:
This WOD may be scaled a million different ways.
You may perform all or just a portion of the WOD scaled to your fitness level.
No Excuses today, Get in here!
Warm up:
one round of "Helen"
Run 400m
21 KB Swings
12 PU
-then for time:-
"Military S.O.S."- Rd. 1, Rd. 2, & Rd. 3:
Pull-ups- 10, 20, 40
KB swings- 10, 20, 40
Push-ups- 15, 30, 60
Run- 200m, 400m, 800m
Pull-ups- 10, 20, 40
KB swings- 10, 20, 40
Push-ups- 15, 30, 60
Run- 200m, 400m, 800m
-then-
Secret Service Snatch Test
As many one handed Dumbbell Snatches as you can in 10 minutes.
As many one handed Dumbbell Snatches as you can in 10 minutes.
Post time to whiteboard and logs.
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