Saturday 1-4-14

8:30 Free Community & CF Foundations WOD

Met-con:
2:00 Max rep wall ball shots

2:00 Rest

2:00 Max rep Kettle bell swings

2:00 Rest

2:00 Max reps single unders

2:00 Rest

2:00 Max reps sit-ups

2:00 Rest

2:00 Max reps push ups

2:00 Rest

400m Run for time

 

9:30 CrossFit & Competitors

Met-con

Teams of two complete:
5 RFT:
40 Wall Balls, 30/20
30 Box Jumps, 24/20
20 TTB
You can split up the reps any way (each team member must do 50% of reps), but only one athlete works at a time.

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