WOD
12 Days of Crossfit: Campus CrossFit Version
1 Length Bear Crawl (our track is 40 meters)
200 meter Sprint (Run or Row), and 1 Bear crawl
3 Shoulder press (M 75#, W55#), 200 meter Sprint, 1 Bear crawl
4 Box Jumps, 3 shoulder Press, 200m Sprint, 1 Bear Crawl
5 Burpees, 4 Box jumps, ......
6 Knees 2 Elbows, 5 Burpees, 4 Box Jumps.......
7 Kb Swing (M55#, W35#), 6 Knees 2 Elbows, 5 Burpees.......
8 Thruster (M75#, W55#) 7 KB Swings, 6 Knees 2 Elbows......
9 Ring Dips, 8 Thrusters, 7 KB Swings.......
10 Wall Ball Shots (M- #20, W- #12), 9 Ring Dips, 8 Thrusters........
11 Pull-Ups, 10 Wall Ball Shots, 9 Ring Dips........
12 Sumo Deadlift High Pull (M 75#, W 55#), 11 Pull-Ups, 10 Wall Ball Shots......... |
