8/6/14 WOD

Main – CrossFit

Toes-To-Bar (10 min EMOM; 3-6 Toe to bar based on skill set)

Green and orange can attempt T2B
White- supine leg lifts (x10 EMOM)

Triple Effort (No Measure)

With a running clock
400m run (3 min cap)- Max effort
rest 2 min
500m row (1:50 cap men; 2:30 cap women ME)
rest 1 min
100 DU (4 min cap)-Max effort

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

100 Double Unders (Time)

Max Effort 100 Double Unders