Montana Winter CrossFit Challenge WODs Announced!
WOD 1:
WOD 2:
ALL movements except for Burpee Frog Jump are performed OUTDOORS!
- Row x1000 meters
- followed by 3 rounds of:
- Front squat x10
- Rx’d: 155# / 105#
- Intermediate: 105# / 75#
- Beginner: 75# / 55#
- Pull-up x10
- Intermediate / beginner: jumping
- Box jump 24” x25
- Beginner: step-ups permitted
(Tap out: 15 minutes)
WOD 2:
ALL movements except for Burpee Frog Jump are performed OUTDOORS!
- Run x400 meters
- Ground-to-Overhead (any way) x15
- Rx’d: 135# / 95#
- Intermediate: 95# / 65#
- Beginner: 75# / 45#
- Burpee frog jump x100 feet
- Weighted shuttle run x100+ meters
- Rx’d / intermediate: 45 # / 25#
- Beginner: 25# / 10#
- Burpee frog jump x100 feet
- Ground-to-Overhead (any way) x15
- Run x400 meters
(Tap out: 20 Minutes)
Wow, what's a ground to overhead? and weighted running?
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and a burpee frog jump? wow! Good luck to all of you competitors!!!
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