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Uncommon WOD – 110314

11.02.2014

CrossFit 1.0
A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes

 

CrossFit 2.0
A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
Three rounds for time of:
20 Box Jumps (24″/20″)
15 Burpees

 

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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