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Uncommon WOD – 120115

11.30.2015

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:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes

CrossFit 2.0

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24/20)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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