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Uncommon WOD – 092616

09.25.2016

CrossFit 1.0

A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

 

CrossFit 2.0

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14)
20 Kettlebell Swings (70/55)
Rest 3 minutes

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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