Buy In – Make a team of 4 and pick your team name. Strategize the WOD with your team
WOD – CF Affiliate Event #3 (Chipper)
Two rounds for time of:
Run 300 meters
15 Jumps over 24” Box
15 Dumbbell squat cleans, 45/25 lb.
15 Push-ups, hand must release from floor
15 GHD Sit-ups
30 yard Lunge
Teams can have different Zones in each group. Coaches, please help the athletes scale appropriately.
- Team runs the 300M together
- Once the last person has made it through the door, the first athlete can begin the box jumps. Once the athlete has completed the box jumps and moves on, the next athlete can begin.
- The team cannot begin the second round (run) until the last team member has completed the lunges.
- Box Jumps: No step ups, don’t have to reach full extension of the hips on the top of the box
- Squat clean: dumbbells much touch the ground on each rep & stand up with full extension of the hips.
- GHD Situps: Stack up the tires or sub toes to bar, knees to elbows or double crunch
Cash Out – Enjoy the Sun!