Crossfit WOD

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Training in the great out doors !!


Met Con:
Ten Minute Capacity Test
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
– 4 Minute Row (for Calories)
– 3 Minutes of Pull-Ups
– 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
– 1 Minute of 60/40kg. Push Press or Jerk

Example – The athlete  rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete  will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The Paleo Diet For Performance!
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