0-2 minutes - Run 400m
2-4 minutes - 50 KB Swings 24kg/16kg
4-6 minutes- 40 Box Jumps 24"/20"
6-8 minutes - 30 Thrusters 95lbs/65lbs
8-10 minutes - 20 Pull Ups
10-12 minutes - Run 400m
Today's WOD is Time Priority Chipper. You have 2 minutes to complete each leg of this workout. If you don't finish the prescribed number of reps there is a Burpee penalty which works as follows:
1 for every second over 2:00 on the 1st 400m run
1 for every rep not completed in 2:00 on each task thereafter
Burpee penalties must be completed prior to 2nd 400m
Score is total work time with goal of a finish time under 12:00. Post results to comments.
Ragnar Relay Repost!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay! Teams of 12 will race 178 miles from
Woodstock to NYC. Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty. Total distance per runner ranges from 11.6 to 19.7 miles.
This will be an unforgettable experience! But there is a lot to talk
about in order to gather our team(s) together. If you are interested
in attending an informational session to learn more contact
sarah(AT)frenchfrieswithpepper.com with your contact info and days/times
that would be most convenient for you.
In the meantime, visit Ragnarrelay.com to learn more!
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